Fancy Fish Italiano

May 08, 2023May 8, 20230 1
Fancy Fish Italiano - Mouthwatering medley of cod fillets, Italian seasonings, and melted mozzarella cheese
in Seafood

Prep

10 min

Cook

30 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 tablespoon olive oil
1 cup thinly sliced onion
3 cloves garlic , minced
1 1/2 teaspoons Italian seasoning , divided
1 cup 1/2-inch sliced zucchini
1 cup 1/2-inch sliced yellow squash
1/4 cup chopped black olives
1/4 cup capers ( optional )
4 cod fillets
2 tomatoes , chopped
1/2 teaspoon kosher salt
1/4 teaspoon ground black pepper
1 cup shredded mozzarella cheese

Nutrision Information

Servings Per Recipe
4
Calories
325
Sugar
6g
Fat
15g
Fancy Fish Italiano is a delicious and healthy meal that can be made in one pan. The dish consists of a mouthwatering medley of cod fillets, Italian seasonings, and melted mozzarella cheese. This recipe is perfect for busy weeknights when you don't have a lot of time to prepare dinner. The fish only takes about 30 minutes to bake in the oven, and the vegetables can be prepped while the oven is preheating. The end result is a colorful and flavorful dish that is sure to please the whole family.

Instructions

1.Preheat the oven to 375°F (190°C).
2.Heat a large skillet over medium heat and add olive oil.
3.Once hot, add onion and garlic.
4.Add Italian seasoning and cook for 2-3 minutes.
5.Add zucchini, yellow squash, black olives, and capers (optional).
6.Arrange cod fillets over the vegetable mixture and sprinkle with chopped tomatoes, kosher salt, and ground black pepper.
7.Top with shredded mozzarella cheese.
8.Bake in the preheated oven for 25-30 minutes or until the fish is cooked through.

PROS

This recipe is a delicious and easy way to get more fish in your diet.

It’s low calorie, low carb, and high in protein.

It’s a one-pan meal, so clean-up is a breeze.

CONS

Cod fillets can be expensive, and may not be affordable for everyone.

The recipe may not be very flavorful for some taste buds.

HEALTH & BENEFITS

Cod is high in protein and omega-3 fatty acids which are beneficial for heart health and reducing inflammation.
Zucchini and yellow squash are both low in calories and high in fiber, which may aid in weight loss and digestion.
Tomatoes are an excellent source of vitamins A and C, which have antioxidant properties.

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