Cod with Tomatoes and Garlic

Cooked tomatoes are an excellent source of lycopene, which possesses antioxidant properties important for eye health.

Serves: 6Hands-on: 10 minutesTotal: 30 minutesDifficulty: Easy

Serves: 6

Ingredients

  • 2 lbs. cod fillets
  • 2 Tbsp. olive oil, divided
  • 2 tsp. salt, divided
  • 1 tsp. ground black pepper, divided
  • 2 large tomatoes, chopped
  • 1 medium onion, peeled and minced
  • 3 cloves garlic, peeled and minced
  • 2 Tbsp. capers
  • 6 large whole caper berries
  • 4 Tbsp. minced fresh parsley

Directions

  • Preheat oven to 400ºF.
  • Rinse cod and pat dry. Sprinkle the fish with 1 tablespoon olive oil, 1 teaspoon salt, and ½ teaspoon black pepper. Place in a glass baking dish.
  • In a medium bowl, combine tomatoes, onions, garlic, capers, caper berries, 1 tablespoon olive oil, 1 teaspoon salt, parsley, and ½ teaspoon black pepper. Stir to combine.
  • Spread tomato and garlic mixture evenly over top of the cod. Place dish in the oven and bake 20 minutes.

Recipe Information

Serves: 6

Ingredients

  • 2 lbs. cod fillets
  • 2 Tbsp. olive oil, divided
  • 2 tsp. salt, divided
  • 1 tsp. ground black pepper, divided
  • 2 large tomatoes, chopped
  • 1 medium onion, peeled and minced
  • 3 cloves garlic, peeled and minced
  • 2 Tbsp. capers
  • 6 large whole caper berries
  • 4 Tbsp. minced fresh parsley

Directions

  • Preheat oven to 400ºF.
  • Rinse cod and pat dry. Sprinkle the fish with 1 tablespoon olive oil, 1 teaspoon salt, and ½ teaspoon black pepper. Place in a glass baking dish.
  • In a medium bowl, combine tomatoes, onions, garlic, capers, caper berries, 1 tablespoon olive oil, 1 teaspoon salt, parsley, and ½ teaspoon black pepper. Stir to combine.
  • Spread tomato and garlic mixture evenly over top of the cod. Place dish in the oven and bake 20 minutes.

Nutrition Information

Nutrition Information
Amount per serving
Calories170
Total Fat5g
Saturated Fat1g
Cholesterol70mg
Sodium1020mg
Total Carbohydrate4g
Dietary Fiber1g
Sugars2g
Protein28g