dish
Baked Cod with Tomato-Orange Relish

2
Serves
220
Calories
14
Nutrients
15
Vitamins

Ingredients

1 cup grape tomatoes , halved
2 teaspoons finely grated orange zest
2 tablespoons finely diced shallot
1 tablespoon chopped fresh basil leaves
1/4 cup fresh orange juice
1/4 cup white wine
1 tablespoon olive oil
2 tablespoons fresh lemon juice

Cooking Instructions

1. In a mixing bowl, combine the tomatoes, orange zest, shallot, basil and orange juice. Season to taste with salt and pepper. (This can be made in advance and stored in the refrigerator for 3 days.)

2. Preheat the oven to 350°F.

3. In a shallow baking dish, arrange the cod fillets in a single layer. Pour the wine over the fillets and season them with salt and pepper.

4. Bake the cod for 8 to 12 minutes, until it is just cooked through. Remove it from the oven and sprinkle the olive oil and lemon juice over it.

5. Serve the cod with a large spoonful of the relish and a drizzle of the relish liquid.

Serving Size: 1 fillet with relish

Nutrition Information

Number of Servings: 2
Serving Size
0
Calories
220
Protein
26 g
Total Carbohydrate
8 g
Dietary Fiber
1 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
6 g
Total Fat
8 g
Saturated Fat
1 g
Monounsaturated Fat
5 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
61 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
47 %
Percent Calories from Carbohydrate
14 %
Percent Calories from Fat
32 %
Vitamin A
97 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
4 mg
Vitamin B6
1 mg
Vitamin B12
1 mcg
Biotin
0 mcg
Vitamin C
45 mg
Vitamin D
2 IU
Folate
40 mcg
Vitamin E
2 IU
Vitamin K
0 mcg
Pantothenic Acid
1 mg
Calcium
44 mg
Iron
1 mg
Phosphorus
323 mg
Potassium
1122 mg
Sodium
95 mg
Zinc
1 mg