SparkPeople Advertisers Keep the Site Free

4 of 5 (1)
Create a Recipe Makeover

Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 140.4
  • Total Fat: 10.9 g
  • Cholesterol: 20.4 mg
  • Sodium: 341.2 mg
  • Total Carbs: 7.8 g
  • Dietary Fiber: 1.9 g
  • Protein: 4.4 g

View full nutritional breakdown of Mediterranean Baked Cod with tomatoes and peppers calories by ingredient
Report Inappropriate Recipe

Mediterranean Baked Cod with tomatoes and peppers

Submitted by: EFFIEH

Introduction

I found this recipe on Cooks.Com -- Mediterranean Baked Cod. I added a red, yellow & orange pepper and used more cod. I also used Italian seasoning instead of the seasonings listed in the ingredients and also used italian seasoned panko. I also used fat free feta and fat free grated parmesan topping, but the recipe builder didn't have them as an option, so the calories will be less than what is listed. I found this recipe on Cooks.Com -- Mediterranean Baked Cod. I added a red, yellow & orange pepper and used more cod. I also used Italian seasoning instead of the seasonings listed in the ingredients and also used italian seasoned panko. I also used fat free feta and fat free grated parmesan topping, but the recipe builder didn't have them as an option, so the calories will be less than what is listed.
Number of Servings: 8

Ingredients

    10 cherry tomatoes -- sliced in half
    1 each red, yellow & orange bell pepper - chopped or sliced
    1 can large black olives -- sliced in half
    3 tbs. olive oil
    1-3 tbs. dried parsley
    Italian seasoning to taste
    Salt & black pepper
    2 pounds cod fillets, cut into smaller pieces
    small container crumbled fat free feta cheese
    fat free grated "parmesan" topping
    1 cup panko bread crumbs -- seasoned if preferred

Directions

Heat oven to 400 degrees. Mix together tomatoes, olives, peppers, fat free grated parmesan topping and seasonings with a dash of olive oil. Place filets in 1 layer on 9 x 13 inch pan or large casserole dish. Top with tomato/pepper mixture. Sprinkle with fat free feta cheese. Top with bread crumbs. Bake at 400 degrees until fish flakes with fork -- approximately 20 minutes.

Number of Servings: 8

Recipe submitted by SparkPeople user EFFIEH.






Great Stories from around the Web


Rate This Recipe



Member Ratings For This Recipe