Sicilian Baked Cod

Name: Sicilian Baked Cod
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 1.5 pound Pacific cod fillet (cut into 4 portions); 2 cup cherry tomatoes (halved); 2 tablespoon capers (drained and rinsed); 2 tablespoon olive oil (extra virgin); 3 zucchinis (sliced into ribbons); 1 package riced cauliflower (steamed); 2 clove garlic (minced); 0.5 teaspoon dried oregano; 0.5 teaspoon salt; 0.25 teaspoon black pepper (freshly ground); 1 lemon (cut into wedges)

Flaky white fish baked with sweet cherry tomatoes, capers, and fresh oregano, served alongside tender roasted zucchini ribbons and cauliflower rice.

Prep: 15 min
Cook: 20 min
Total: 35 min
Servings: 4
Cuisine: Mediterranean
Difficulty: Easy
Cost: $8.29/serving

Dietary

Gluten-Free
Dairy-Free
Nut-Free
Egg-Free
Pescatarian
Keto
Paleo
Low-Calorie
Low-Carb
Low-Fat
Low-Saturated-Fat
Low-Sugar
High-Protein
Halal
Kosher

Ingredients

1.5 pound Pacific cod fillet (cut into 4 portions)
2 cup cherry tomatoes (halved)
2 tablespoon capers (drained and rinsed)
2 tablespoon olive oil (extra virgin)
3 zucchinis (sliced into ribbons)
1 package riced cauliflower (steamed)
2 clove garlic (minced)
0.5 teaspoon dried oregano
0.5 teaspoon salt
0.25 teaspoon black pepper (freshly ground)
1 lemon (cut into wedges)

Instructions

Preheat oven to 400°F. Line a large baking sheet with parchment paper.
Arrange the cod fillets (or kid-friendly chicken cutlets) in the center of the baking sheet. Toss the cherry tomatoes, minced garlic, rinsed capers, dried oregano, 1 tablespoon of the olive oil, 1/4 teaspoon of the salt, and 1/8 teaspoon of the black pepper in a small bowl, then spoon over and around the fish.
Arrange the zucchini ribbons on the outer edges of the sheet pan, drizzle with remaining 1 tablespoon olive oil, and season with remaining 1/4 teaspoon salt and 1/8 teaspoon black pepper.
Bake for 15 to 18 minutes until the cod flakes easily with a fork (or reaches 145°F, and chicken cutlets reach 165°F) and the tomatoes burst.
Microwave the riced cauliflower according to package directions for 4 minutes until steaming hot.
Serve each portion of cod over a bed of warm cauliflower rice with roasted zucchini and burst tomatoes, garnished with fresh lemon wedges.

Notes

If the kids prefer poultry, substitute two of the cod fillets with 6-ounce chicken breast cutlets baked right on the same sheet pan.

Nutrition (per serving)

Calories: 258
Protein: 30.9 g
Carbohydrates: 15 g
Fat: 8 g
Fiber: 5.5 g
Sodium: 1059 mg
Saturated Fat: 1.2 g
Sugar: 8.1 g
Cholesterol: 80 mg