Ingredients
4 (4-ounce each) cod fillets
1 cup diced tomatoes (fresh or cherry)
1/4 cup freshly chopped basil
1 clove garlic, minced
1 tablespoon olive oil
1/2 teaspoon sea salt
1/4 teaspoon ground black pepper
Juice of 1 lemon
1 teaspoon honey or maple syrup (optional)
1/2 teaspoon red pepper flakes (optional for heat)
Instructions
Preheat oven to 400°F (200°C)
Season cod fillets with sea salt, black pepper, and red pepper flakes (if using)
Place cod on a baking sheet lined with parchment paper and bake for 10 minutes
Meanwhile, prepare the tomato basil salsa: in a bowl, combine diced tomatoes, chopped basil, minced garlic, olive oil, lemon juice, and honey (if using)
After 10 minutes, remove cod from oven and spoon the tomato basil salsa on top of each fillet
Return to the oven and bake for 2 additional minutes, or until the cod is flaky and cooked through
Serve immediately
Notes
Cod can also be pan-seared for a quicker option; cook for 4 minutes per side.
Adjust the amount of lemon juice or honey to taste.
Serve with a side of quinoa or steamed vegetables for added fiber.
Store leftovers in an airtight container in the refrigerator for up to 2 days.
- Prep Time: 15
- Cook Time: 12
- Category: Low Calorie Meals
- Method: Baking
- Cuisine: Mediterranean
- Diet: Low Calorie, High Protein, Gluten-Free, Dairy-Free
Nutrition
- Serving Size: 1 plate
- Calories: 250
- Sugar: 4g
- Sodium: 180mg
- Fat: 8g
- Saturated Fat: 1g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 28g
- Cholesterol: 80mg