MEDITERRANEAN COD WITH ROASTED TOMATOES
Oregano, thyme and paprika flavor the cod in this 15-minute, Mediterranean-inspired meal. Olives, capers and roasted cherry tomatoes add color and zest to each bite.
Provided by EatingWell Test Kitchen
Categories Quick & Easy Low-Calorie 20-Minute Dinner Recipes
Time 15m
Number Of Ingredients 14
Steps:
- Preheat oven to 450 degrees F. Thaw fish, if frozen. Rinse fish and pat dry with paper towels. In a small bowl combine snipped oregano, snipped thyme, salt, garlic powder, paprika and black pepper. Sprinkle half of the oregano mixture over both sides of each fish fillet.
- Line a 15x10x1-inch baking pan with foil. Coat foil with cooking spray. Place fish on one side of the foil-lined pan. Add tomatoes and garlic slices to the other side of the foil-lined pan. Combine remaining oregano mixture with oil. Drizzle oil mixture over tomatoes; toss to coat. Bake for 8 to 12 minutes or until fish flakes easily when tested with a fork, stirring tomato mixture once. Stir olives and capers into cooked tomato mixture.
- Divide fish and roasted tomato mixture evenly among four serving plates. Garnish with fresh oregano and/or thyme leaves.
Nutrition Facts : Calories 157 calories, Carbohydrate 6.5 g, Cholesterol 48.8 mg, Fat 4.8 g, Fiber 1.8 g, Protein 21.6 g, SaturatedFat 0.8 g, Sodium 429.2 mg, Sugar 3.6 g
COD WITH TOMATOES, OLIVES, AND CAPERS
This is adapted from my local newspaper. Any mild white fish will work here. This dish is easy to prepare. Kalamata olives are the black Greek olives, but you can substitute nearly any olive you prefer.
Provided by threeovens
Categories Very Low Carbs
Time 40m
Yield 4 portions, 4 serving(s)
Number Of Ingredients 11
Steps:
- Heat oil in a Dutch oven or deep skillet over medium high heat. Add garlic and onion and saute, stirring until the onions begin to soften, about 3 minutes. Add oregano and thyme, stir. Add tomatoes, olive, capers and about half the parsley. Simmer until tomatoes cook down to a chunky sauce.
- Sprinkle fish with salt on both sides. Push some of the sauce to one side of the pan and spread the rest thinly over the bottom of the pan. Place the fish on top of the sauce in the bottom of the pan and cover with the sauce that you previously pushed aside. Cover the pan and simmer over medium heat until the fish is opaque and flakes easily, about 10 minutes.
- Sprinkle the remaining parsley over the fish and serve.
Nutrition Facts : Calories 234.4, Fat 6, SaturatedFat 0.9, Cholesterol 73.3, Sodium 536.3, Carbohydrate 12.6, Fiber 3.7, Sugar 6.9, Protein 33
MEDITERRANEAN COD
Simply to die for, and so quick to make. Found this recipe on a card in the seafood section of my local Kroger, decided to put it here for safekeeping! I made it exactly as stated, thought I can see how there could be many variations to this recipe.
Provided by WildLightning
Categories European
Time 25m
Yield 4 pieces, 4 serving(s)
Number Of Ingredients 7
Steps:
- Rinse fish, pat dry with paper towels. Season fish with salt and pepper to taste.
- In a large skillet heat 4 tsp of the oil over medium high heat. Add fish and onion. Cook 1 minute, turning once.
- Top fish with tomatoes, olives and thyme. Reduce heat. Cover and cook 2 minutes.
- Drizzle with remaining 4tsp oil, sprinkle with basil. Cover and cook 2-3 minutes more or until fish flakes easily with a fork.
MEDITERRANEAN COD WITH TOMATOES
This recipe is from George Mateljan - The World's Healthiest Foods. I love his recipes and his website - whfoods.org I used Orange Roughy but any firm white fish would do fine.
Provided by Dona England
Categories Low Cholesterol
Time 17m
Yield 2 serving(s)
Number Of Ingredients 10
Steps:
- Slice onion and let sit for 5 minutes to bring out its health promotion properties.
- Combine honey and tomatoes in a mixing bowl.
- Saute onion and bell peppers for 2 minutes.
- Add 1/2 cup chicken (or vegetable) broth, fish fillets and tomato mixture.
- Cover and cook over medium heat for 3-5 minutes or until fish is cooked.
- Add basil, parsley and salt and pepper to taste.
Nutrition Facts : Calories 198.3, Fat 1.4, SaturatedFat 0.3, Cholesterol 32.6, Sodium 71, Carbohydrate 32.4, Fiber 3.7, Sugar 25.4, Protein 17.1
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