Baked Cod Italian Style

On Tuesday, March 17, 2009 by Registered Dietitian

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Ingredients
1 ½ lb. Cod Loin, Raw, 4 oz Pieces
¾ lb. Plum Tomatoes, Fresh  Sliced ½ oz.
6 oz. Red Onions, Fresh, Sliced Thin
2 Tbsp Extra Virgin Olive Oil
2 Tbsp Oregano Leaves, Fresh, Minced
¼ Tbsp Salt
½ Tsp Ground Black Pepper
¾ Cup White Wine
1 ½ Cup Water

Preparation
Butterfly 4 oz cod fillets (cut fillets widthwise in half, but leave halves attached).
Place cod fillets 13x9” pan.
Layer 1 slice tomato, then 1 slice onion on top of each fillet. Repeat, layering a total of 4 slices tomato and 4 slices onion on each fillet.
Drizzle 1/2 tsp olive oil over each fillet.
Sprinkle 1/2 tsp oregano and a pinch each of salt and pepper over each fillet.
Pour wine and water into bottom of pan. Cover with aluminum foil. Bake in a 355 degree F. convection oven for 30 minutes 

Serves 6
Serving Size: 1 Fillet & Vegetable top

Nutrition Facts (per serving)

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LSquared
Feb 16, 2011, 02:10 AM
Delicious. I improvised a bit in that I used whole fillets, but the end result was great. The fish was fluffy and light. I would slice the tomatoes thicker next time-they were a bit watery; maybe a quarter inch? I might try a cup rather than a cup and a half of water as well.
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