Eating more fruits and vegetables can be delicious and easy.
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Add fiber and vitamin A to baked cod in this winning dinner dish! See All Quick, Healthy Recipes in 30 Minutes or Less : Fruits & Vegetables : Fruits And Veggies More Matters.org
Preparation Time: 30 minutes
  • ¾ cup onion, chopped
  • 1 Tbsp black olives, sliced
  • 1 tsp garlic, minced
  • 1 tsp basil
  • 1 Tbsp olive oil
  • 12 oz cod fillets
  • 1 can (28 oz) tomatoes, diced
Preheat oven to 450° F. Sauté onions and garlic in oil. Add tomatoes, olives, and basil. Simmer until thickened, about 10 minutes. Place in non-stick baking dish. Top with cod fillets. Bake covered about 10 minutes until fish flakes easily. Serve.
 
Serves: 4
 
1 Cup of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
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Nutrition Information per Serving:
Calories: 170
Total Fat: 4.5g
Saturated Fat: 0.5g
% of Calories from Fat: 24%
% Calories from Sat Fat: 3%
Protein: 17g
Carbohydrates: 13g
Cholesterol: 35mg
Dietary Fiber: 4g
Sodium: 520mg
 
Each serving provides: An excellent source of selenium, potassium, and vitamin C, and a good source of vitamins A, B6, and B12, fiber, and phosphorous.

Recipe courtesy of the University of Illinois Extension Recipes for Diabetes.
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