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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Caper and Tomato Cod
 
Source: dLife

Baked cod topped with caper, tomato, and olive salsa.

Rating:
Prep Time: 10 minutes
Cook Time: 10 minutes
Difficulty: EASY

Nutrition Facts

Makes 4 servings
Serving Size: 1 serving
Amount Per Serving
Calories 762.7
Total Carbs 5.2 g
Dietary Fiber 1.4 g
Sugars 1.7 g
Total Fat 60.3 g
Saturated Fat 8.5 g
Unsaturated Fat 51.8 g
Potassium 1,107.6 mg
Protein 47.6 g
Sodium 582.1 mg
Dietary Exchanges
12 Fat, 1/2 Vegetable, 6 1/4 Very Lean Meat
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings
Ingredients
16 oz fresh cod fillets , rinsed and patted dry (4, 4-ounce fillets)
0.25 tsp salt , to taste (optional)
0.12 tsp black pepper
5 oz fresh cherry tomatoes
12 pitted calamata olives
0.25 cup capers, drained
0.25 cup chopped parsley
0.5 medium garlic cloves , minced
1 medium lemons , divided
1 cooking spray
0.12 tsp paprika
1 cup extra virgin olive oil


Directions
1 Preheat the oven to 400°F.
2 Coat nonstick baking sheet with cooking spray.
3 Season both sides of fillets with salt, and pepper, and paprika. Arrange on prepared baking sheet and bake 10 to 12 minutes, until fish flakes with fork.
4 In small bowl, mix tomatoes, olives, capers, parsley, garlic, olive oil, and juice from 1/2 lemon. Set aside.
5 Cut remaining half of lemon into 4 slices. Reserve for garnish.
6 Arrange fillets on dinner plates, top with tomato-caper salsa. Garnish with small lemon wedge.
Additional Information
Substitute any white fish or salmon for cod. If using frozen fish, allow to thaw and remove excess moisture with paper towels.


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