Tomato-basal Baked Cod
|Serving Size||½ of recipe|
|Total Fat||10 g|
|Saturated Fat||3.5 g|
|Total Carbohydrate||7 g|
|Dietary Fiber||2 g|
Ingredients and Preparation
|Cod filets||2 (6-ounce)|
|Salt||¼ + ¼ teaspoon|
|Juice of ½ a lemon|
|Garlic clove, minced||1|
|Medium tomatoes, seeded and diced||2|
|Fresh basil, chopped||¼ cup|
|Freshly ground pepper to taste|
|Part-skim mozzarella, shredded||¼ cup|
|Parmesan cheese, grated||2 tablespoons|
- Preheat oven to 425ÀöF.
- Place fish filets on a baking dish. Season with ¼ teaspoon salt and the lemon juice. Cover with aluminum foil and bake for 10 minutes.
- Meanwhile, heat oil in a medium skillet over medium-high heat. Add garlic and sauté for 1 minute. Add in tomato and sauté for another 2-3 minutes. Stir in basil and cook for another minute. Season with ¼ teaspoon salt and freshly ground pepper to taste.
- Remove fish from the oven and top with tomato-basil mixture. Then sprinkle with shredded mozzarella and grated Parmesan cheese.
- Bake in the middle of the oven for another 5-10* minutes.
*Total cooking time will depend on the thickness of the fish filets. The fish is ready when opaque throughout; check after 5 minutes to avoid overcooking.
5 very lean meats; 1 fat; 1 vegetable; 1 medium-fat meat substitute
Side Suggestions: Angel Hair Pasta
Cook pasta according to package direction, omitting salt and fat. Drain pasta and return to pot. Drizzle in some olive oil and then stir in fresh, chopped basil and grated Parmesan cheese. Squeeze on fresh lemon juice for extra flavor.
Side Suggestions: Steamed Green Beans
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