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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.

Source: Diabetic Living Magazine


Recipe Summary

5 mins
15 mins


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 450 degrees 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.

  • 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.

  • Divide fish and roasted tomato mixture evenly among four serving plates. Garnish with fresh oregano and/or thyme leaves.

Nutrition Facts

1 cod fillet and 1/2 cup tomato mixture
157 calories; protein 21.6g; carbohydrates 6.5g; dietary fiber 1.8g; sugars 3.6g; fat 4.8g; saturated fat 0.8g; cholesterol 48.8mg; vitamin a iu 1267.7IU; vitamin c 21.1mg; folate 28.9mcg; calcium 40.6mg; iron 1mg; magnesium 53.5mg; potassium 807mg; sodium 429.2mg.

3 lean protein, 1 fat, 1 vegetable