Deep Sea Bake
|Canned whole tomatoes||16 Ounce, drained (1 Can, 454 Gram)|
|Onion||1 Medium, quartered|
|Basil||1⁄2 Teaspoon (2 Milliliter)|
|Rosemary||1⁄2 Teaspoon (2 Milliliter)|
|All purpose flour||30 Milliliter (2 Tablespoon)|
|Frozen cod fillets||1 Pound, thawed (454 Gram)|
Put drained tomatoes and remaining ingredients except fish into blender container.
Cover and process at CHOP until vegetables and seasonings are finely chopped.
Thoroughly rinse fish with cold water and pat dry.
Put fish into a greased 1 1/2-quart (1.5 liter) flat-bottomed square casserole.
Pour sauce over fish.
Bake covered at 350°F (180°C) for 30 minutes, or until fish flakes easily when tested with a fork.
Serving size: Complete recipe
Calories 795 Calories from Fat 61
% Daily Value*
Total Fat 7 g10.6%
Saturated Fat 0.43 g2.2%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 608.8 mg25.4%
Total Carbohydrates 77 g25.8%
Dietary Fiber 13.9 g55.4%
Sugars 8.8 g
Protein 109 g218.2%
Vitamin A 70.1% Vitamin C 98.2%
Calcium 23.5% Iron 49%
*Based on a 2000 Calorie diet