Baked Cod with Spicy Tomato Sauce

Diabetes Appropriate
Egg-free
Heart-Healthy
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
35 minutes

Ingredients

  • 1 tbsp. olive oil
  • 1/2 cup diced onion
  • 3 garlic cloves, minced
  • Pinch crushed red pepper flakes
  • 2 tbsp. tomato paste
  • 1 (15-oz.) can diced tomatoes, undrained
  • 1 cup low-sodium chicken broth
  • 4 (5-oz.) cod fillets
  • 2 tbsp. chopped fresh basil

Directions

Prep Time
10 minutes
Cook Time
25 minutes
Ready in
35 minutes
  1. Preheat oven to 350°F. In a large ovenproof skillet heat oil over medium-high heat. Add onion; cook 5 minutes or until softened. Add garlic, red pepper flakes and tomato paste; cook and stir 3 minutes. Add tomatoes and broth; bring to boiling and cook 3 to 5 minutes.
  2. Season fillets with salt and pepper to taste. Place in skillet and spoon sauce over fillets. Place skillet in oven. Bake, uncovered, 12 to 15 minutes or until fish flakes easily with a fork.
  3. Spoon sauce over fillets, sprinkle with basil, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 299, Calories Fat 39, Total Fat 4g, Saturated Fat 0g, Cholesterol 46mg, Sodium 410mg, Carbohydrate 9g, Protein 24g
Serving Size1
Calories299
Calories Fat39
Calories (fat) extra13
Total Fat4g
Total Fat (extra)7
Saturated Fat0g
Saturated Fat (extra)3
Cholesterol46mg
Cholesterol (extra)16
Sodium410mg
Sodium (extra)17
Potassium634mg
Carbohydrate9g
Carbohydrate (extra)3
Fiber1g
Fiber (extra)6
Sugars5g
Protein24g
Omega30g
Vitamin A770IU
Vitamin A (extra)15
Vitamin C24mg
Vitamin C (extra)40
Iron1mg
Iron (extra)6