Baked Cod with Stewed Tomatoes

Name: Baked Cod with Stewed Tomatoes
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 1.5 pound cod fillets (cut into 4 portions); 1 cup whole wheat couscous; 1.5 pound broccoli (cut into florets); 1 can canned diced tomatoes (no-salt-added, undrained); 1 tablespoon olive oil; 3 clove garlic (minced); 1 teaspoon dried oregano; 1 tablespoon lemon juice (fresh); 0.5 teaspoon salt; 0.25 teaspoon black pepper (ground)

Flaky baked cod fillets topped with herbed simmered tomatoes, served over whole wheat couscous alongside roasted broccoli.

Prep: 15 min
Cook: 20 min
Total: 35 min
Servings: 4
Cuisine: Mediterranean
Difficulty: Easy
Cost: $6.87/serving

Dietary

Dairy-Free
Nut-Free
Soy-Free
Egg-Free
Pescatarian
Low-Calorie
Low-Fat
Low-Saturated-Fat
Low-Cholesterol
Low-Sugar
High-Protein
High-Fiber

Ingredients

1.5 pound cod fillets (cut into 4 portions)
1 cup whole wheat couscous
1.5 pound broccoli (cut into florets)
1 can canned diced tomatoes (no-salt-added, undrained)
1 tablespoon olive oil
3 clove garlic (minced)
1 teaspoon dried oregano
1 tablespoon lemon juice (fresh)
0.5 teaspoon salt
0.25 teaspoon black pepper (ground)

Instructions

Preheat oven to 400°F. Spread broccoli florets on a baking sheet, toss with 1/2 tablespoon of the olive oil and 1/4 teaspoon of the salt, and roast for 18 minutes until lightly charred and tender.
In a saucepan, heat the remaining 1/2 tablespoon of olive oil over medium heat. Add minced garlic and sauté for 1 minute until aromatic. Stir in canned diced tomatoes, dried oregano, and 1/8 teaspoon of black pepper, simmering for 5 minutes.
Place cod portions in a baking dish, season with lemon juice, remaining 1/4 teaspoon salt, and remaining 1/8 teaspoon black pepper. Spoon the warm tomato sauce over the fish.
Bake the cod at 400°F for 12 to 15 minutes until fish is opaque and flakes easily with a fork.
Meanwhile, bring 1 cup of water to a boil in a small pot. Stir in whole wheat couscous, cover, remove from heat, and let stand for 5 minutes before fluffing with a fork.
Plate the baked cod with tomato sauce over whole wheat couscous alongside roasted broccoli.

Notes

Whole wheat couscous cooks in just 5 minutes off the heat, making it an effortless weeknight whole grain starch.

Nutrition (per serving)

Calories: 439
Protein: 37.7 g
Carbohydrates: 59 g
Fat: 4.1 g
Fiber: 9.3 g
Sodium: 1029 mg
Saturated Fat: 0.5 g
Sugar: 5.8 g
Cholesterol: 75 mg