Tomato Baked Cod
This Mediterranean-inspired tomato baked cod is not only easy to prepare but it is ready in only 20 minutes! Enjoy it as a diabetes-friendly meal alongside your favourite side dishes.
- Suitable for diets:
- Dairy-Free
- Gluten Free
- Heart-Healthy
- High-Protein
- Low-Carb
- Mediterranean
Why Diabetes Friendly?
- Lean protein: Cod is a great source of lean protein, which is crucial for muscle maintenance and satiety without adding excess calories or fat.
- Low in carbohydrates: This dish is very low in carbs, focusing instead on proteins and healthy fats, making it ideal for blood sugar management.
- Heart-healthy fats: Olive oil is rich in monounsaturated fats, known for their heart-healthy benefits and potential to improve insulin sensitivity.
- Rich in vitamins and antioxidants: Tomatoes provide vitamin C, potassium, folate, and antioxidants, supporting heart health and overall well-being.
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Ingredients
- cod (fillets, about 4oz each) 4
- tomato (whole, canned, or canned cherry tomatoes) 14 oz
- olive oil 1 tbsp
- garlic (minced) 2 cloves
- oregano (dried ) 1 tsp
- lemon (juiced) ½
- salt ¼ tsp
- pepper ¼ tsp
- basil (optional garnish)
Optional flavour add-ins
- sun-dried tomato
- olives (green )
- capers
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Cooking Tips
- Ensuring moist cod: To avoid drying out the cod, check it a few minutes before the suggested cooking time ends. Cod cooks quickly and will continue to cook slightly after being removed from the oven.
- Adding depth to the flavor: If you decide to include sundried tomatoes, olives, or capers, these will add a burst of flavor and a nice texture contrast to the softness of the baked cod and tomatoes.
- Choosing tomatoes: While the recipe calls for canned whole tomatoes, you can also use canned cherry tomatoes for a sweeter taste or fresh tomatoes if you prefer. Just ensure they are diced or crushed for easier baking.
- Serving suggestions: This dish pairs wonderfully with a side of quinoa, a light salad, steamed vegetables, or whole-grain pasta to round out the meal.
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Instructions
- Preheat the oven to 400°F (200°C).
- Pat the cod fillets dry with a paper towel and place them in a baking dish.4 cod
- In a small bowl, combine the tomato, olive oil, garlic, oregano, lemon juice, salt, and pepper. Option to add in your sun-dried tomato, olives, or capers (if using). Mix well.14 oz tomato, 1 tbsp olive oil, 2 cloves garlic, 1 tsp oregano, ½ lemon, ¼ tsp salt, ¼ tsp pepper, sun-dried tomato, olives, capers
- Spoon the tomato mixture over the cod fillets, covering them evenly.
- Bake in the preheated oven for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
- Remove from the oven and let it rest for a few minutes.
- Garnished with fresh basil, if desired.basil
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FAQ
- Can I use frozen cod fillets for this recipe?
Yes, you can use frozen cod fillets. Just make sure to thaw them completely and pat them dry before using them to ensure the best texture and flavor. - How can I store leftovers?
Leftover tomato baked cod can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave to avoid drying out the fish. - Is there a substitute for cod in this recipe?
If cod isn't available, you can substitute it with another white fish such as haddock, tilapia, or halibut. Cooking times may vary slightly depending on the thickness of the fillets. - Can I make this dish ahead of time?
While best served fresh, you can prepare the tomato mixture ahead of time and refrigerate it. When ready to cook, simply place the cod in the baking dish, top with the tomato mixture, and bake as directed.
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Nutrition
Per serving
Calories: 141.5kcal
Carbohydrates: 6g
Fiber: 2g
Sugar: 1.9g
Fat: 4.4g
Saturated Fat: 0.7g
Trans Fat:
Protein: 27g
Nutrition Facts
Tomato Baked Cod
Amount per Serving
Calories
141.5
% Daily Value*
Fat
4.4
g
7
%
Saturated Fat
0.7
g
4
%
Cholesterol
48.8
mg
16
%
Sodium
215.3
mg
9
%
Potassium
646
mg
18
%
Carbohydrates
6
g
2
%
Fiber
2
g
8
%
Sugar
1.9
g
2
%
Protein
27
g
54
%
Vitamin C
19.1
mg
23
%
Vitamin D
1
µg
7
%
Calcium
37.9
mg
4
%
Iron
1.2
mg
7
%
Magnesium
45
mg
11
%
Zinc
0.6
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.
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