Baked Tomato-Cod Florentine

Be the first to
rate this recipe!
member ratings
Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 127.3
  • Total Fat: 1.0 g
  • Cholesterol: 42.2 mg
  • Sodium: 130.6 mg
  • Total Carbs: 6.2 g
  • Dietary Fiber: 2.2 g
  • Protein: 23.6 g

View full nutritional breakdown of Baked Tomato-Cod Florentine calories by ingredient


Introduction

A naturally low-fat, mild tasting fish, cod also packs in a good dose of Omega 3, B6 and B12. Baked with an herbed spinach and tomato topping and served with a simple zucchini saute, it's a light Summer supper that's reminiscent of the Mediterranean. I also like this with tilapia. A naturally low-fat, mild tasting fish, cod also packs in a good dose of Omega 3, B6 and B12. Baked with an herbed spinach and tomato topping and served with a simple zucchini saute, it's a light Summer supper that's reminiscent of the Mediterranean. I also like this with tilapia.
Number of Servings: 4

Ingredients

    1 lb cod, cut into four 4 oz pieces
    10 oz chopped frozen spinach, thawed and squeezed dry
    1/4 cup fat-free plain yogurt
    2 tsp dried dill
    1/2 tsp dried oregano
    1/2 cup sweet onion (about 1/2 medium), diced
    1/2 tbsp garlic powder
    1 plum tomato, sliced thinly
    4 large zucchini or summer squash, thinly sliced into ribbons
    1/4 tsp salt
    1 tsp lemon-pepper seasoning

Directions

Preheat oven to 400ºF. Coat a shallow baking pan with cooking spray.
Sprinkle cod with salt and pepper, place in prepared pan and set aside.
In a food processor, combine spinach, yogurt, dill, oregano, onion and garlic powder and puree.
Spoon spinach mixture evenly over fish, top with slices of tomato.
Bake 15 minutes.
Meanwhile, in a non-stick frying pan, saute zucchini ribbons in a small amount of water until just cooked. Sprinkle with salt and lemon pepper.
Form a "bed" of zucchini on each plate, top each with a portion of fish and serve.

Number of Servings: 4

Recipe submitted by SparkPeople user JO_JO_BA.