Baked Cod (Or Halibut) With Tomatoes

May 10, 2023May 10, 20230 12
Baked Cod (Or Halibut) With Tomatoes - A Healthy and Delicious Seafood Recipe
in Seafood

Prep

10 min

Cook

35 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 teaspoons olive oil
1 onion , chopped
2 teaspoons garlic , minced
1 can chopped tomatoes , drain but reserve in case too dry
1 teaspoon tomato paste
4 tablespoons dry white wine
4 tablespoons flat leaf parsley , chopped
4 cod steaks or 4 halibut steaks
2 tablespoons dried breadcrumbs
salt
pepper

Nutrision Information

Servings Per Recipe
4
Calories
250
Sugar
2g
Fat
6g
This Baked Cod (Or Halibut) dish is a healthy and delicious recipe that is perfect for any seafood lover. This recipe is effortless to make and requires only a few simple ingredients that you may already have on hand. The combination of flavors from garlic, tomatoes, and white wine compliment the fish nicely without overpowering it. This dish is a great choice for a quick and healthy weeknight dinner or a fancier meal for special occasions. Additionally, this recipe is a great way to incorporate more seafood into your diet and reap its numerous health benefits.

Instructions

1.Preheat the oven to 375 degrees F (190 degrees C)
2.Heat the olive oil in a frying pan and saute the chopped onion until soft and translucent.
3.Add minced garlic and cook for one minute, then add drained chopped tomatoes, tomato paste, and dry white wine. Simmer for about 10 minutes or until the sauce thickens.
4.Add chopped parsley and stir until combined.
5.Grease a baking dish with olive oil and place cod or halibut steaks on top of the dish. Season with salt and pepper
6.Spread the tomato sauce over the fish steaks and sprinkle with dried breadcrumbs.
7.Bake in the preheated oven for 20 to 25 minutes or until the fish is cooked through.
8.Serve hot and enjoy!

PROS

This dish is a great source of lean protein, low in calories, and low in fat.
Fish is an excellent source of omega-3 fatty acids that have been linked to reduced inflammation and improved heart health.
Additionally, this recipe includes heart-healthy ingredients such as tomatoes and olive oil.

CONS

The main disadvantage of this recipe is that it may be expensive to purchase fresh fish.
Additionally, some people may be sensitive to the taste of tomatoes or seafood.

HEALTH & BENEFITS

This dish is filled with health benefits, including reducing inflammation, improving heart health, and providing a low calorie and low-fat meal.
Fish contains omega-3 fatty acids, which can reduce the risk of heart disease and stroke. Additionally, tomatoes are rich in vitamins and minerals such as vitamin C, potassium, and lycopene, which have been linked to reducing the risk of chronic disease. Olive oil contains heart-healthy monounsaturated fats, which can also help reduce inflammation.

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