Recipe Details
Ingredients
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2tomatoes, cubed
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1red bell pepper, seeded and cubed
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1onion, minced
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2tablespoonsolive oil
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2tablespoonschopped fresh basil
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1clovegarlic, minced
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aluminum foil
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4(5 ounce)cod fillets
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1lemon, juiced
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salt and ground black pepper to taste
Cooking Directions
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Preheat the oven to 400 degrees F (200 degrees C).
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Combine tomatoes, bell pepper, onion, olive oil, basil, and garlic in a bowl and mix well.
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Lay 4 sheets of aluminum foil on a work surface and place 1 cod fillet in the center of each. Spoon tomato mixture evenly on top of the 4 fillets. Drizzle with lemon juice and season with salt and pepper. Place a second sheet of foil on top and seal the edges to make a parcel. Repeat with the remaining fillets and tomato mixture.
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Bake in the preheated oven until cod flakes easily with a fork, about 20 minutes. Remove from the oven and carefully unwrap the parcels. Spoon onto warmed plates to serve.
Nutrition Facts
| Full Nutrition Label | |
|---|---|
| Servings Per Recipe4 | |
| Calories216 | |
| % Daily Value * | |
| Total Fat 8g |
10% |
| Saturated Fat 1g |
6% |
| Cholesterol 52mg |
17% |
| Sodium 146mg |
6% |
| Total Carbohydrate 10g |
4% |
| Dietary Fiber 3g |
12% |
| Total Sugars 4g |
|
| Protein 27g |
54% |
| Vitamin C 74mg |
82% |
| Calcium 46mg |
4% |
| Iron 1mg |
6% |
| Potassium 896mg |
19% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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