Baked Cod with Summer Squash
Fish fillets sauteed in a little olive oil, then baked, are far lower in fat than fried fish. Meaty cod fillets baked with vegetables and tomato sauce make a substantial main dish. Serve the fish with brown rice or pasta.
  • 1/4 cup plain dried bread crumbs
  • 1/4 cup grated Parmesan cheese
  • 1/2 teaspoon rosemary, crumbled
  • 2 tablespoons olive oil
  • 1 medium onion, finely chopped
  • 3 cloves garlic, minced
  • 1 red bell pepper, diced
  • 2 medium yellow squash (6 ounces each), halved lengthwise and cut crosswise into 1/4-inch-thick slices
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1-1/2 cups canned tomatoes, chopped with their juice
  • 4 skinless, boneless cod fillets (6 ounces each)

1. Preheat oven to 400°F. In a small bowl, stir together the bread crumbs, Parmesan, rosemary, and 1 tablespoon of oil; set aside.

2. In a large ovenproof nonstick skillet, heat remaining 1 tablespoon oil over medium heat. Add onion and garlic and stir-fry seven minutes or until onion is tender.

3. Stir in bell pepper, yellow squash, 1/2 teaspoon of salt and 1/4 teaspoon of pepper. Cook, stirring occasionally, five minutes or until pepper is crisp-tender. Stir in tomatoes and 1/4 teaspoon of salt. Bring to a boil and cook seven minutes or until lightly thickened.

4. Place cod on top of vegetables and sprinkle with remaining 1/4 teaspoon each salt and pepper. Top with bread crumb mixture. Bake, uncovered, 20 minutes or until cod is cooked through and bread crumbs are lightly browned.

Nutritional Information
Per serving: 256 calories, 10g total fat, 2.4g saturated fat, 5.8g monounsaturated fat, 1.1g polyunsaturated fat, 3.9g dietary fiber, 25g protein, 18g carbohydrate, 50mg cholesterol, 956mg sodium.
Good source of: lycopene, selenium, vitamin B6, vitamin C.

Date Published: 09/19/2005 > Printer-friendly Version

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