Baked Cod with Tomatoes
|Olive oil||2 Teaspoon|
|Onion||2 , chopped|
|Garlic||2 Clove (10 gm), finely chopped|
|Tomatoes||1 Pound, peeled seeded and chopped|
|Tomato puree||1 Teaspoon|
|Dry white wine||60 Milliliter (4 Tablespoon)|
|Flat leaf parsley||60 Milliliter, chopped (4 Tablespoon)|
|Dried breadcrumbs||30 Milliliter (2 Tablespoon)|
1. Preheat the oven to 190°C/375°F/ Gas 5. Heat the oil in a pan and fry the onion for about 5 minutes. Add the garlic, tomatoes, tomato puree, wine and seasoning.
2. Bring the sauce just to the boil, then reduce the heat slightly and cook, uncovered, for 15-20 minutes until thick. Stir in the parsley.
3. Grease an ovenproof dish, put in the cod cutlets and spoon an equal quantity of the tomato sauce on to each. Sprinkle the dried breadcrumbs over the top.
4. Bake for 20-30 minutes, basting the fish occasionally with the sauce, until the fish is tender and cooked through, and the breadcrumbs are golden and crisp. Serve hot with new potatoes and a green salad.
Calories 465 Calories from Fat 113
% Daily Value*
Total Fat 13 g19.5%
Saturated Fat 2.2 g10.8%
Trans Fat 0 g
Cholesterol 77.5 mg25.8%
Sodium 539.2 mg22.5%
Total Carbohydrates 61 g20.5%
Dietary Fiber 9.9 g39.8%
Sugars 15.3 g
Protein 24 g48.7%
Vitamin A 88.7% Vitamin C 134.5%
Calcium 13.5% Iron 20.7%
*Based on a 2000 Calorie diet