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Roasted Cod With Tomatoes, Zucchini, and Olives

Cod is a mild-tasting staple fish used in most parts of the Mediterranean. This quintessential Roman recipe is both festive and delicious. Add some artichokes as a side dish and make a healthy and complete meal.

Per Serving

Roasted Cod With Tomatoes, Zucchini, and Olives

Makes: 4 servings
Serving Size: 1 cod fillet, 1/2 cup vegetables
Calories 240
Fat 11 g
Saturated Fat 1.5 g
Carbohydrate 12 g
Fiber 3 g
Sugars 7 g
Cholesterol 50 mg
Sodium 380 mg
Potassium 820 mg
Protein 23 g
Phosphorus 210 mg
Choices: Nonstarchy Vegetable 2, Lean Protein 3, Fat 1
  • Makes: 4 servings
  • Serving Size: 1 cod fillet, 1/2 cup vegetables
  • Preparation Time: 15 minutes
  • Cooking Time: 35 minutes

Ingredients

1 cup Roma tomatoes, diced
2 large zucchini, diced
1 medium yellow onion, sliced
2 Tbsp. extra-virgin olive oil
2 gloves garlic, chopped
1/4 cup kalamata olives, pitted and diced
1/4 cup fresh basil, chopped
4 (4-oz) cod fillets
1/4 tsp. salt
Freshly ground black pepper, to taste
Juice of 1 lime

Directions

  1. Preheat oven to 425º F.
  2. Place the tomatoes, zucchini, and onion in a large baking dish. Drizzle with the olive oil, and roast for about 20 minutes or until the vegetables are tender.
  3. Remove the dish from the oven, and stir in the garlic, olives, and basil. Place the cod fillets on top of the vegetables, and sprinkle with the salt and pepper. Drizzle with the lime juice. Return the fish and vegetables to the oven. Bake for about 15 minutes, until the fish is cooked through

Recipe adapted from The Mediterranean Diabetes Cookbook by Amy Riolo (American Diabetes Association, 2010). Order online at shopdiabetes.org or by calling 1-800-232-6733.

 

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