Mediterranean Cod with Roasted Tomatoes

Mediterranean Cod with Roasted Tomatoes

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From: Diabetic Living Magazine

Oregano, thyme and paprika flavor the cod in this 15-minute, Mediterranean-inspired meal. Olives, capers and roasted cherry tomatoes add color and zest to each bite.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 (4 ounce) fresh or frozen skinless cod fillets, ¾- to 1-inch thick
  • 2 teaspoons snipped fresh oregano
  • 1 teaspoon snipped fresh thyme
  • ½ teaspoon salt
  • ¼ teaspoon garlic powder
  • ¼ teaspoon paprika
  • ¼ teaspoon black pepper
  • Nonstick cooking spray
  • 3 cups cherry tomatoes
  • 2 cloves garlic, sliced
  • 1 tablespoon olive oil
  • 2 tablespoons sliced pitted ripe olives
  • 2 teaspoons capers
  • Fresh oregano and/or thyme leaves

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 450°F. Thaw fish, if frozen. Rinse fish and pat dry with paper towels. In a small bowl combine snipped oregano, snipped thyme, salt, garlic powder, paprika and black pepper. Sprinkle half of the oregano mixture over both sides of each fish fillet.
  2. Line a 15x10x1-inch baking pan with foil. Coat foil with cooking spray. Place fish on one side of the foil-lined pan. Add tomatoes and garlic slices to the other side of the foil-lined pan. Combine remaining oregano mixture with oil. Drizzle oil mixture over tomatoes; toss to coat. Bake for 8 to 12 minutes or until fish flakes easily when tested with a fork, stirring tomato mixture once. Stir olives and capers into cooked tomato mixture.
  3. Divide fish and roasted tomato mixture evenly among four serving plates. Garnish with fresh oregano and/or thyme leaves.

Nutrition information

  • Serving size: 1 cod fillet and ½ cup tomato mixture
  • Per serving: 157 calories; 5 g fat(1 g sat); 2 g fiber; 7 g carbohydrates; 22 g protein; 29 mcg folate; 49 mg cholesterol; 4 g sugars; 1,268 IU vitamin A; 21 mg vitamin C; 41 mg calcium; 1 mg iron; 429 mg sodium; 807 mg potassium
  • Nutrition Bonus: Vitamin C (35% daily value), Vitamin A (25% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 3 lean protein, 1 fat, 1 vegetable

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