Baked Cod Recipe

Baked Cod Fish Recipe With Bell Pepper, Fennel and Tomatoes

This colorful, simple and delicious baked cod recipe will make a perfect dinner all the family will enjoy. Cod fish fillets are baked with bell peppers, tomatoes, fennel and onions, which turn out juicy and flavorful every time. My husband thinks that this is simply the best baked cod fillet recipe. You can substitute cod for any other white fish. There is a little preparation work involved such as cutting vegetables. The baked cod recipe contains 357 calories and 10g of net carbs per one serving.




Recipe Nutritional Profile: Diabetes Appropriate, Dairy Free, Gluten Free, Healthy Weight, Heart Healthy, High Fiber, High Potassium, High Protein, Low Calories, Low GI, Low Saturated Fat, Low Sodium, Low Carbs, Good Source of: Vitamin A, Vitamin B-12, Vitamin B-6, Vitamin C, Magnesium, Manganese, Niacin, Phosphorus and Selenium.

Serves 2:

Preparation time: 10 min

Cooking time: 40 min

Baked Cod Fish Recipe With Bell Pepper, Fennel and Tomatoes
Nutrition Facts
Per 1 Serving
Amount Per Serving
Calories
357
Calories from Fat
74
% Daily Value*
Total Fat
8g
12%
Saturated Fat
1g
5%
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Cholesterol
124mg
41%
Sodium
244mg
10%
Total Carbohydrates
16g
5%
Dietary Fiber
6g
24%
Sugars
0g
Protein
53g
106%
Vitamin A    47% Vitamin B12    40%
Vitamin B6    44% Vitamin C    135%
Iron    19% Magnesium    32%
Manganese    25% Niacin    35%
Phosphorus    40% Selenium    123%
Potassium    36%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. The information provided here is approximate and does not include: possible substitutions, optional ingredients and ingredients to taste. How did we calculate Recipe Guidelines?

© Lose-Weight-With-Us.com

Ingredients:

450g (1 lbs.) skinless cod fillets;

1 small fennel bulb, sliced lengthwise;

1 small red pepper, sliced;

3 tomatoes, sliced;

2 garlic cloves, pushed though a garlic press;

½ onion, sliced;

1 tsp. dried thyme;

2 tbsp. olive oil;

½ cup of water;

Salt and pepper to taste.

How to Bake Cod Fish:

  • Preheat the oven to 200C/400F/gas mark 6.
  • In a large baking dish add the sliced fennel, tomatoes, pepper, onion, garlic, thyme, 1 tablespoon of olive oil and seasoning. Toss it well.
  • When the oven is preheated, put the baking dish with the vegetables into the oven and cook for 20 min stirring from time to time.
Fennel, Bell Peppers and Tomatoes Prepared
Cod Prepared Over a Bed of Vegetables
Fennel, Bell Peppers, Onion and Tomatoes Cooked
Baked Cod Over a Bed of Vegetable
  • Put ½ cup of water over the vegetables, stir and arrange the cod fillets on the top of the veg. Distribute the remaining 1 tablespoon of olive oil on the fish fillets, drizzle with salt and freshly ground black pepper.
  • Bake until the fish is cooked through for about 20 min.
  • Serve straight away on a warm plate.

Author: Lana Soko





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