Cod with Tomato Pesto

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
16 minutes

Ingredients

  • 1 1/4 lb. cod fillet, about 1 inch thick
  • 2 plum tomatoes, chopped
  • 1/4 cup chopped fresh Italian parsley
  • 1/4 cup grated Parmesan cheese
  • 2 tbsp. chopped fresh basil or 1/2 tsp. dried basil, crushed
  • 1 clove garlic, minced

Directions

Prep Time
5 minutes
Cook Time
11 minutes
Ready in
16 minutes
  1. Preheat broiler. Lightly coat rack of broiler pan with nonstick cooking spray; set aside.
  2. Rinse fish; pat dry with paper towels. Cut fish into 4 serving-size pieces. Place on broiler pan rack. Tuck under any thin pieces of fish. Season to taste with salt and pepper.
  3. Broil 4 to 5 inches from heat 9 to 10 minutes or until almost done, turning once.
  4. Meanwhile, for tomato pesto, stir together tomatoes, parsley, Parmesan cheese, basil and garlic.
  5. Top fish with tomato pesto. Broil 1 to 2 minutes more or until fish flakes with a fork (145°F) and pesto is warm.

Nutritional Information

Serving Size
1
Per Serving
Calories 142, Calories Fat 21, Total Fat 2g, Saturated Fat 1g, Cholesterol 86mg, Sodium 265mg, Carbohydrate 2g, Protein 28g
Serving Size1
Calories142
Calories Fat21
Calories (fat) extra14
Total Fat2g
Total Fat (extra)4
Saturated Fat1g
Saturated Fat (extra)6
Cholesterol86mg
Cholesterol (extra)29
Sodium265mg
Sodium (extra)11
Potassium574mg
Carbohydrate2g
Carbohydrate (extra)1
Fiber0g
Fiber (extra)2
Sugars0g
Protein28g
Omega30g
Vitamin A474IU
Vitamin A (extra)9
Vitamin C8mg
Vitamin C (extra)14
Iron0mg
Iron (extra)4