5.0 from 168 votes
Baked Cod with Tomatoes & Capers
Baked cod with cherry tomatoes & seasonings is a healthy, flavorful entree that's ready in 30 minutes!
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4
Calories: 239 kcal
Course:
Side Dish
Cuisine:
American
Ingredients
- 4 cod filets 5-6 ounces each
- 1 tablespoon fresh lemon juice
- 1 tablespoon olive oil + 1 teaspoon, divided
- 2 cups cherry tomatoes halved
- 2 cloves garlic minced
- ¼ teaspoon dried basil
- 2 tablespoons capers
- 1 teaspoon lemon pepper seasoning
- salt to taste
- 2 tablespoons butter melted
- chopped fresh parsley and basil for serving, optional
Instructions
- Preheat oven to 400°F. Toss cod with lemon juice and 1 teaspoon of olive oil. Place in the refrigerator.
- Toss tomatoes with remaining tablespoon of olive oil, garlic, basil, capers, lemon pepper seasoning, and salt & pepper to taste. Place in a 9x13 pan and roast 10 minutes.
- Remove cod from the fridge and nestle in the pan with the tomatoes. Drizzle melted butter over cod.
- Bake for 11-14 minutes or just until opaque and the fish flakes easily. Do not overcook.
- Remove from the oven and sprinkle with parsley and basil before serving.
Cup of Yum
Notes
- If your fish filets are thicker they will need more time.
Nutrition Information
Calories
239
(12%)
Carbohydrates
4g
(1%)
Protein
31g
(62%)
Fat
10g
(15%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Trans Fat
0.2g
Cholesterol
88mg
(29%)
Sodium
256mg
(11%)
Potassium
886mg
(25%)
Fiber
1g
(4%)
Sugar
2g
(4%)
Vitamin A
616IU
(12%)
Vitamin C
21mg
(23%)
Calcium
45mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 239
% Daily Value*
| Calories | 239 | 12% |
| Carbohydrates | 4g | 1% |
| Protein | 31g | 62% |
| Fat | 10g | 15% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 0.2g | 10% |
| Cholesterol | 88mg | 29% |
| Sodium | 256mg | 11% |
| Potassium | 886mg | 19% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
| Vitamin A | 616IU | 12% |
| Vitamin C | 21mg | 23% |
| Calcium | 45mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.