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
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
ROASTED TOMATO COD WITH MEDITERRANEAN VEGETABLES
Roasting fish and veg is an easy way to make a healthy meal for four. Add a crunchy cheese and breadcrumb topping for a winning combination. Each serving provides 374 kcal, 27g protein, 35g carbohydrates (of which 19g sugars), 12g fat (of which 4g saturates), 10g fibre and 0.8g salt.
Provided by BBC Food
Categories Main course
Yield Serves 4
Number Of Ingredients 13
Steps:
- Preheat the oven to 200C/180C Fan/Gas 6. Put the onions, aubergine, peppers and squash on a large baking tray. Add the thyme and oil and mix until coated, then season. Roast for 35 minutes, or until golden and cooked.
- Meanwhile, put the fish on a baking tray and season. Spread 2 teaspoons tomato purée on each fillet.
- Pulse the bread in a food processor to make fine breadcrumbs. In a small bowl, mix 4 tablespoons breadcrumbs with the cheese. Sprinkle the mixture over each fillet and press down lightly. Cover the tray with kitchen foil and seal around the edges, then set aside. (Freeze any leftover breadcrumbs in a sealed bag to use another time)
- After the vegetables have been roasting for 20 minutes, move them around the tray to make sure they're cooking evenly. Put the fish in the oven and roast with the vegetables for 15 minutes.
- Remove the foil from the fish and roast for another 5-10 minutes, or until golden and cooked through.
- Mix the balsamic vinegar and spinach into the hot vegetables, then serve with the fish.
Nutrition Facts : Calories 374kcal, Carbohydrate 35g, Fat 12g, Fiber 10g, Protein 27g, SaturatedFat 4g, Sugar 19g
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
EASTERN COD WITH ROASTED VEGETABLES
The vegetable ragout creates a deep rich bed for the flaky cod fillets. Toasted bread crumbs add a crunchy compliment. This recipe is low in fat and high in flavor.
Provided by Geema
Categories One Dish Meal
Time 45m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- Preheat oven to 500°F.
- Season cod with salt and pepper.
- In a large shallow baking pan toss zucchini, tomatoes, onions, bell pepper, garlic, and thyme with oil and salt and pepper to taste and spread in one layer.
- Roast vegetables in middle of oven 20 minutes, or until they begin to brown.
- Arrange fish over vegetables and roast 7 minutes more, or until it just flakes with a fork.
- While vegetables and fish are roasting, in a small skillet toast bread crumbs with parsley and salt and pepper to taste over moderate heat, stirring, until golden, about 5 minutes.
- Transfer fish carefully to a plate and keep warm, covered.
- To pan vegetables add water, soy sauce, lemon juice, and Worcestershire sauce and stir to loosen brown bits from bottom of pan and break up tomatoes.
- Divide ragout among 4 plates and top with fish and bread crumbs.
ROASTED COD AND TOMATOES WITH BASIL AND WHITE WINE
This recipe is richer in vegetables, lower in fat and lower in carbs. Adapted from a weight loss website's newsletter.
Provided by lauralie41
Categories One Dish Meal
Time 40m
Yield 1 fillet, 4 serving(s)
Number Of Ingredients 9
Steps:
- Preheat the oven to 400°F
- In a baking dish large enough to eventually accomodate the cod fillets, place the tomatoes in a single layer. Drizzle 1/2 of the olive oil over the tomatoes and sprinkle with kosher salt. Roast the tomatoes until they are very soft, about 15 to 20 minutes.
- Remove the tomatoes from the oven and decrease temperature to 350°F Place tomatoes in a small bowl, add the garlic and basil, toss to combine well and set aside.
- Season the cod fillets with salt and pepper and drizzle remaining olive oil over the fillets. Place the cod in the baking dish the tomatoes were roasted in and pour wine and tomato mixture over the fish. Cover the dish with foil and bake the fish until just cooked through, about 12 to 15 minutes depending on the thickness of the fish. Serve immediately.
Nutrition Facts : Calories 163.4, Fat 4.3, SaturatedFat 0.6, Cholesterol 49.1, Sodium 285.3, Carbohydrate 4.2, Fiber 0.9, Sugar 2.3, Protein 21.1
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