Mediterranean Cod With Tossed Penne Pasta

May 08, 2023May 8, 20230 15
Mediterranean Cod With Tossed Penne Pasta recipe for a healthy dinner
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

6 cod fish fillets , frozen
4 roma tomatoes , diced
1/2 cup kalamata olive , diced
3/4 cup sun-dried tomato , diced ( Not oil packed . )
3 tablespoons fresh basil , chopped
2 tablespoons fresh oregano , chopped
2 -3 garlic cloves , minced
2 tablespoons balsamic vinegar
4 tablespoons extra virgin olive oil
12 ounces penne pasta
salt and pepper , to taste
1/4 cup feta cheese , crumbled

Nutrision Information

Servings Per Recipe
6
Calories
461
Sugar
9g
Fat
18g
Mediterranean Cod With Tossed Penne Pasta is a delicious and healthy way to enjoy seafood and pasta. The dish is easy to prepare and combines the flavors of sun-dried tomatoes, kalamata olives, and fresh herbs with baked cod fillets. Serve this dish at your next dinner party or enjoy it as a weeknight meal.

Instructions

1.Preheat the oven to 400 degrees F.
2.In a bowl, mix together the diced roma tomatoes, kalamata olives, sun-dried tomatoes, fresh basil and oregano, minced garlic, balsamic vinegar, and extra virgin olive oil.
3.Season the cod fillets with salt and pepper to taste and place them in a baking dish sprayed with cooking spray.
4.Pour the tomato mixture over the fillets and bake for about 20-25 minutes, or until the fish is white and flaky.
5.Meanwhile, cook the penne pasta according to package instructions, then drain and toss with extra virgin olive oil.
6.Serve the cod fillets and tomato mixture over the tossed penne pasta and sprinkle with crumbled feta cheese.

PROS

This recipe is a healthy and flavorful way to enjoy cod and vegetables.

The dish is rich in essential nutrients and is low in calories and fat.

The preparation is easy, taking only 30-40 minutes to complete.

CONS

Cod fillets can be expensive and are not always available fresh.

The recipe requires the use of an oven, which can be inconvenient in hot weather.

HEALTH & BENEFITS

Cod is low in fat and high in protein, making it an excellent choice for a heart-healthy diet.
Tomatoes and olives are packed with antioxidants that help protect against chronic diseases like cancer and heart disease.
Fresh herbs like basil and oregano have anti-inflammatory properties that can help reduce inflammation and promote overall health.

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