Baking cod in foil packets with bell peppers, tomatoes, and basil makes for a quick, delicious, and low-carb dish for weeknights.
Ingredients
- 2 tomatoes, cubed
- 1 red bell pepper, seeded and cubed
- 1 onion, minced
- 2 tablespoons olive oil
- 2 tablespoons chopped fresh basil
- 1 clove garlic, minced
- aluminum foil
- 4 (5 ounce) cod fillets
- 1 lemon, juiced
- salt and ground black pepper to taste
Directions
Step 1
Preheat the oven to 400 degrees F (200 degrees C).
Step 2
Combine tomatoes, bell pepper, onion, olive oil, basil, and garlic in a bowl and mix well.
Step 3
Lay 4 sheets of aluminum foil on a work surface and place 1 cod fillet in the center of each. Spoon tomato mixture evenly on top of the 4 fillets. Drizzle with lemon juice and season with salt and pepper. Place a second sheet of foil on top and seal the edges to make a parcel. Repeat with the remaining fillets and tomato mixture.
Step 4
Bake in the preheated oven until cod flakes easily with a fork, about 20 minutes. Remove from the oven and carefully unwrap the parcels. Spoon onto warmed plates to serve.
Nutrition Facts (per serving)
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Calories 216 | |
% Daily Value * | |
Total Fat8g | 10% |
Saturated Fat1g | 6% |
Cholesterol52mg | 17% |
Sodium146mg | 6% |
Total Carbohydrate10g | 4% |
Dietary Fiber3g | 12% |
Total Sugars4g | |
Protein27g | |
Vitamin C74mg | 370% |
Calcium46mg | 4% |
Iron1mg | 6% |
Potassium896mg | 19% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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source by allrecipe
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