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Baked Cod with Feta and Tomatoes

Photo: Randy Mayor; Styling: Claire Spollen

 

Yield

Serves 4 (serving size: 1 fillet, about 1/2 cup tomato mixture, and 2 tablespoons feta)

The mildness of cod takes well to bolder flavor pairings such as feta cheese and tomato. Sprinkle with oregano and parsley to top off the flavor and presentation.

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 1/2 cups chopped onion
  • 3 cups chopped tomato
  • 1/4 cup dry white wine
  • 2 teaspoons fresh oregano, divided
  • 1 teaspoon red wine vinegar
  • 3/8 teaspoon kosher salt, divided
  • 1/4 teaspoon freshly ground black pepper
  • Dash of crushed red pepper
  • 4 (6-ounce) cod fillets
  • 1 tablespoon chopped fresh flat-leaf parsley
  • 2 ounces feta cheese, crumbled (about 1/2 cup)

Nutrition Information

  • calories 247
  • fat 7.5 g
  • satfat 2.8 g
  • monofat 3.3 g
  • polyfat 0.8 g
  • protein 30 g
  • carbohydrate 12 g
  • fiber 3 g
  • cholesterol 93 mg
  • iron 1 mg
  • sodium 470 mg
  • calcium 117 mg

How to Make It

  1. Preheat oven to 400°.

  2. Heat a large ovenproof skillet over medium heat. Add oil; swirl to coat. Add onion; sauté 5 minutes or until tender. Stir in tomato, wine, 1 teaspoon oregano, vinegar, 1/8 teaspoon salt, black pepper, and crushed red pepper; bring to a simmer. Cook 3 minutes, stirring occasionally. Sprinkle fish evenly with remaining 1/4 teaspoon salt. Nestle fish in tomato mixture. Bake at 400° for 18 minutes or until fish flakes easily when tested with a fork. Sprinkle with remaining 1 teaspoon oregano, parsley, and feta.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov