COD & TOMATO TRAYBAKE
Cook this simple everyday fish supper with smooth tomato sauce and you will hit four of your 5-a-day
Provided by Good Food team
Categories Dinner, Main course
Time 45m
Number Of Ingredients 8
Steps:
- Heat oven to 220C/200C fan/gas 7. Put the peppers, onions, tomatoes and olives into a large, deep baking tray and cook for 15 mins until they start to soften and char at the edges.
- Stir in the passata, butter beans and seasoning, then make 4 little areas and nestle in the cod. Return to the oven and cook for a further 15 mins until the cod is cooked through. Sprinkle over the basil and serve with crusty bread, if you like.
Nutrition Facts : Calories 284 calories, Fat 3 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 27 grams carbohydrates, Sugar 14 grams sugar, Fiber 8 grams fiber, Protein 37 grams protein, Sodium 2.3 milligram of sodium
BAKED COD WITH TOMATOES AND ONIONS
Steps:
- Preheat the oven to 400 degrees F.
- Place the fish in a large colander and rinse under cold running water. Place in a large non-reactive baking dish, and make 5 horizontal 3-inch slits on each side. Season the fish on both sides with 2 tablespoons olive oil, 3 teaspoons kosher salt, and 1/2 teaspoon black pepper.
- In a mixing bowl, toss together the sliced tomatoes, onions, garlic, remaining 1 tablespoon olive oil, 1 teaspoon kosher salt, and 1/2 teaspoon black pepper. Set aside until needed.
- Place the fish, skin side down, in a roasting pan. Thickly coat the top side of the fish with the olive spread. Layer the tomatoes and cilantro flat on top of the tapenade like scales, then top with the onions and garlic. Place the fish in the oven and bake until the juices run clear and the onions are beginning to crisp and slightly blacken along the edges, about 20 minutes.
- Remove the fish from the oven and let rest for 15 minutes. Place the fish on a platter and serve, garnished with cilantro sprigs.
- In the bowl of a food processor, combine all the ingredients and puree. Transfer to a bowl. Cover and set aside until needed, or refrigerate for up to 3 days in an airtight container.
BAKED COD WITH FETA AND TOMATOES
Make and share this Baked Cod With Feta and Tomatoes recipe from Food.com.
Provided by LonghornGriller
Categories Healthy
Time 36m
Yield 1 fillet, 4 serving(s)
Number Of Ingredients 12
Steps:
- Preheat oven to 400°.
- Heat a large ovenproof skillet over medium heat. Add oil; swirl to coat. Add onion; sauté 5 minutes or until tender. Stir in tomato, wine, 1 teaspoon oregano, vinegar, 1/8 teaspoon salt, black pepper, and crushed red pepper; bring to a simmer. Cook 3 minutes, stirring occasionally. Sprinkle fish evenly with remaining 1/4 teaspoon salt. Nestle fish in tomato mixture.
- Bake at 400° for 18 minutes or until fish flakes easily when tested with a fork.
- Sprinkle with remaining 1 teaspoon oregano, parsley, and feta.
Nutrition Facts : Calories 273.8, Fat 8.1, SaturatedFat 3, Cholesterol 87.1, Sodium 489.4, Carbohydrate 12.6, Fiber 3.1, Sugar 6.9, Protein 34.6
COD AND TOMATO BAKE
This simple everyday fish supper with tomato sauce, olives and beans is a real gourmet treat. Ideal for the upcoming Good Friday.
Provided by Laka
Categories One Dish Meal
Time 45m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Spread onions, garlic, bell peppers and black olives on the bottom of a baking pan and bake in the oven at 220°C for about 15 minutes or until soft and lightly burned on the edges. Remove from the oven.
- Stir in chopped tomatoes, tomato puree and cannellini beans, seasoned with sea salt and pepper.
- Place cod fillets on top, season with remaining salt and pepper, and sprinkle with olive oil. Bake in the oven for another 15 minutes until the fish fillets are done.
- Sprinkle with chopped parsley and serve with polenta.
Nutrition Facts : Calories 573.9, Fat 16.6, SaturatedFat 2.4, Cholesterol 86, Sodium 2419.2, Carbohydrate 60.1, Fiber 18, Sugar 19.9, Protein 50.3
BAKED COD WITH TOMATO-OLIVE TAPENADE
Make and share this Baked Cod With Tomato-Olive Tapenade recipe from Food.com.
Provided by June Langton
Categories European
Time 35m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Heat oven to 450 degrees.
- Coat baking sheet with cooking spray.Rubb Cod with 2 tsps oil.Sprinkle with pepper. Place on baking sheet. Bake 15 to 20 mins or until fish flakes with a fork.Meanwhile heat remaining oil in small skillet on medium heat.Add shallot and cook stirring until softened.Add tomatoes and cook stirring about 2 mins,Add olives and capers and cook 30 second more. Stir in oregano and vinegar and remove from heat. Spoon over cod and serve.
Nutrition Facts : Calories 144.7, Fat 5.2, SaturatedFat 0.8, Cholesterol 48.9, Sodium 189.6, Carbohydrate 3.2, Fiber 1.1, Sugar 1.2, Protein 20.8
BAKED COD WITH TOMATOES & SPINACH
Enjoy a delicious, wholesome dish when you make Baked Cod with Tomatoes & Spinach. This Baked Cod with Fresh Tomatoes & Spinach dish is an excellent way to give the dinner table some extra color and flavor.
Provided by My Food and Family
Categories Home
Time 35m
Yield 4 servings
Number Of Ingredients 5
Steps:
- Heat oven to 375°F.
- Place fish in 13x9-inch baking dish sprayed with cooking spray.
- Combine remaining ingredients; spoon over fish.
- Bake 20 to 25 min. or until fish flakes easily with fork.
Nutrition Facts : Calories 140, Fat 4 g, SaturatedFat 0.5 g, TransFat 0 g, Cholesterol 40 mg, Sodium 270 mg, Carbohydrate 0 g, Fiber 2 g, Sugar 0 g, Protein 17 g
BAKED COD (OR HALIBUT) WITH TOMATOES
From a low fat cookbook I had. Don't want to lose this. Goes well with new potatoes and green salad.
Provided by Oolala
Categories Halibut
Time 45m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Preheat oven to 375 degrees F.
- Heat oil in a pan and cook the onion for about 5 minutes.
- Add the garlic, tomatoes, tomato paste, wine and seasoning.
- Bring the sauce just to a boil, then reduce the heat slightly and cook, uncovered, for 15-20 minutes, until thick.
- Stir in the parsley.
- Grease an ovenproof dish, put in the fish and spoon an equal amount of the tomato sauce onto each piece.
- Sprinkle the dried bread crumbs over the top.
- Bake for 20-30 minutes, basting the fish occasionally with the sauce until the fish is tender and cooked through and the bread crumbs are golden and crisp.
- Serve hot.
Nutrition Facts : Calories 93.8, Fat 2.9, SaturatedFat 0.5, Sodium 71.3, Carbohydrate 13.1, Fiber 2.1, Sugar 4.6, Protein 2.3
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