Italian Style Baked Cod

9 45 306
Ingredients Minutes Calories
Prep Cook Servings
10 min 35 min 4
Italian Style Baked Cod
Health Highlights

Ingredients


908 gm Atlantic Cod (fillets, thawed)
1 small Yellow onion (diced)
2 tbsp Extra virgin olive oil
1 clove(s) Garlic (minced)
2 can(s) (15oz) Tomato sauce, canned
1 leaf Bay leaf
1/2 tsp, ground Basil, dried
1 pinch Sea Salt
1 dash Black pepper

Instructions


Heat the olive oil in a saucepan over medium heat. Once the oil is hot, place the onion in the pot and stirfry until tender. Add everything except for the fish to the pot, stirring to combine.

Reduce heat, cover, and simmer for 30 minutes. While sauce is simmering, preheat the oven to 350 degrees. Place the fish fillets in an 8 ½ X 11 baking dish in a single layer.

Gently pour the sauce over the fish. Bake in the preheated oven for 35 – 40 minutes. When fish flakes easily, it is ready.

Nutrition Facts

Per Portion

Calories 306
Calories from fat 82
Calories from saturated fat 12.2
Total Fat 9.1 g
Saturated Fat 1.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 5.3 g
Cholesterol 98 mg
Sodium 1308 mg
Potassium 1686 mg
Total Carbohydrate 14.6 g
Dietary Fiber 4.1 g
Sugars 9.2 g
Protein 43 g

Dietary servings

Per Portion


Meat 2.5
Vegetables 2.0

Energy sources


Pygal16%423.2363435019039118.6411033304869327%463.7504488603985221.190166392785457%294.2169925802052213.4753386441341516%27%57%CarbohydratesFatProtein

Meal Type(s)





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