COD*****Baked Cod with Tomatoes

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This was super. I had it for lunch. I cooked a whole (8 oz) cod fillet because it was thawed and I didn't want to throw it away - of course, I only ate half of it.

I'm not sure what Dan's take would be on this but I'll try it on him once and see.

Update - 02/03/11 - I cut one cod fillet in half and added the capers and olives and Dan did like it

Update - 29/11/11 - Ditto. Served over brown basmati rice

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  • 2

Ingredients

  • 2 SERVINGS
  • 1 - 6 oz. Cod fillet, halved
  • 1 tbsp all purpose flour
  • 1 tbsp olive oil
  • 2 - 3 heaping tablespoons of roasted cherry tomatoes with garlic and basil, including the oil clinging to them (or 1/2 cup halved cherry tomatoes)
  • 8 pitted black olives (I didn't use these the first time, but try them)
  • 2 tbsp. drained capers (ditto)
  • grated rind of 1/2 lemon (ditto)
  • 2 tbsp. panko
  • 5 grams (1 tbsp.) grated parmesan
  • salt and pepper

Preparation

Step 1

* *Pat* cod dry, salt and pepper each side and dredge lightly in flour.

* *Heat* the oil over medium high heat and brown the cod lightly on both sides. *Place* each piece in a lightly oiled baking dish and set aside.

* *Add* tomatoes to skillet, stirring for a minute or two to break up. *Remove* from heat, stir in olives, capers and lemon rind if using. *Add* fresh parsley if you have it and season with salt and pepper to taste. *Spoon* evenly over fish.(Dish can be prepared to this point, cooled, covered and refrigerated for up to 8 hours. Add 5 minutes to baking time,)

* *Sprinkle* fish evenly with the panko and cheese. *Bake* uncovered, in 375 degree oven for 12 minutes or until bubbly.

* *Serve*, in the dishes, with some crusty bread for sopping up the wonderful juices, or plate on top of some brown rice or other grain (for the same reason) hmmm, how about some soft polenta?

Nutrition Facts - 2 Servings

Amount Per Serving
Calories 228.0
Total Fat 13.2 g
Saturated Fat 1.6 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 9.6 g
Cholesterol 33.5 mg
Sodium 524.8 mg
Potassium 540.7 mg
Total Carbohydrate 9.4 g
Dietary Fiber 1.4 g
Sugars 0.3 g
Protein 17.4 g


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