Baked Fish Italian style gives you a taste of the old country, one of the homelands of culinary cooking. You will need another day of the week to have this as a regular in your home.
1 lb Cod Fillets
1 can (14½ oz) Stewed Tomatoes
¼ tsp dried Minced Onion
½ tsp dried Minced Garlic
¼ tsp dried Basil
¼ tsp dried Parsley
⅛ tsp dried Oregano
⅛ tsp Sugar
1 tbsp Grated Parmesan Cheese
Preheat oven to 375°F. Rinse cod with cold water and pat dry with paper towels.
In medium-sized baking pan or casserole treated with nonstick cooking spray, combine all ingredients except fish; mix.
Arrange fillets over mixture, folding thin tail ends under; spoon mixture over fillets.
For fillets about 1-inch thick, bake uncovered 20 to 25 minutes, or until fish is opaque and flaky.
Tips & Notes
The white, mild flavored flesh of cod is available throughout the year and is a wonderful substitute for meat protein with its versatility making it easily adaptable to all methods of cooking.
Besides being an excellent low-calorie source of protein, cod contains a variety of very important nutrients and has also been shown to be useful in a number of different health conditions.
Fish, particularly cold water fish like cod, have been shown to be very beneficial for people with atherosclerosis and diabetic heart disease.
Studies show that people who eat fish regularly have a much lower risk of heart disease and heart attack than people who don’t consume fish.
Cod, specifically, promotes cardiovascular health because it is a good source of blood-thinning omega-3 fatty acids as well as an excellent source of vitamin B12 and a good source of vitamin B6.
Cod is also a very good source of niacin, another B vitamin that is often used to lower high cholesterol levels, something else that can lead to heart disease.
Just as with any seafood, it is best to purchase cod from a store that has a good reputation for having a fresh supply of fish. Get to know a fishmonger (person who sells the fish) at the store, so you can have a trusted source from whom you can purchase your fish.
Fresh whole cod should be displayed buried in ice, while fillets should be placed on top of the ice. The flesh of the cod fillets should gleam and have minimal gaping.
Smell is a good indicator of freshness. Since a slightly “off” smell cannot be detected through plastic, if you have the option, purchase displayed fish as opposed to pieces that are prepackaged. Once the fishmonger wraps and hands you the fish that you have selected, smell it through the paper wrapping and return it if it does not smell right.
When storing all types of seafood, including cod, it is important to keep it cold since fish is very sensitive to temperature. Therefore, after purchasing cod or other fish make sure to return it to a refrigerator as soon as possible.
Nutritional Information Per Serving
Saturated Fat: 0g
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