Ingredients
- 2 tbsp olive oil
- ½ onion (small, peeled and minced)
- 2 cloves garlic (peeled and minced)
- 28 oz whole tomatoes (diced and crushed by hand)
- ¼ cup white wine
- 6 oz tomato paste (1 small can)
- ⅓ cup kalamata olives (pitted and chopped)
- 1 tbsp dried basil
- ¼ cup grated parmesan cheese
- 1½ lbs cod (or substitute haddock)
Instructions
- Preheat the oven to 425°
- Place a saucepan over a medium heat. When it’s heated, add the olive oil and onion, and sauté until the onions and starting to cook through, approximately 8-10 minutes. Add the garlic, and sauté until it’s fragrant
- Add the tomatoes, wine, olives, and tomato paste. Simmer for 15 minutes. Add the basil, and simmer for 5 more minutes.
- Add the parmesan, and adjust the seasoning with salt and pepper
- Place the fish on a sheet pan, and spread the sauce over it
- Bake uncovered for approximately 12-14 minutes, or until the fish is cooked to your liking.
- Garnish the fish, before serving, with grated parmesan cheese.
Notes
Note: If you spread all of the sauce over the fish before cooking, it will form a thick layer. If you use less, the remainder will go well as a side dish, served over pasta
Nutrition Facts
Mediterranean Cod (or Haddock)
Amount per Serving
Calories
335
% Daily Value*
Fat
12
g
18
%
Saturated Fat
2
g
13
%
Polyunsaturated Fat
2
g
Monounsaturated Fat
7
g
Cholesterol
79
mg
26
%
Sodium
999
mg
43
%
Potassium
1586
mg
45
%
Carbohydrates
20
g
7
%
Fiber
5
g
21
%
Sugar
11
g
12
%
Protein
36
g
72
%
Vitamin A
1055
IU
21
%
Vitamin C
31
mg
38
%
Calcium
195
mg
20
%
Iron
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.