Cod Al Forno with Roasted Tomatoes

Product Wellness Keys
  • Fat Free
  • Fruits - Vegetables
  • Heart Healthy
  • Gluten Free
  • High Calcium
  • High Fiber
  • Lactose Free
  • Low Calorie
  • Low Fat
  • Low Sodium
  • Sugar Free
  • Vegan
  • Lean
  • Whole Grain
  • Diabetes
  • High Calorie
Read more about Wellness Keys
Nutritional Info
Each serving (1 cod fillet (5 oz)) contains 310 calories, 15 g carbohydrate, (2 g fiber), 22 g protein, 20 g fat, (2 g saturated fat), 55 mg cholesterol, 230 mg omega-3 fats, and 280 mg sodium.
SAVE TO RECIPE BOX
  • Calories per Serving: 310
  • Servings: 4
  • Active Time: 10 minutes
  • Total Time to Make: 20 minutes
  • Cooking Technique: Seafood Al Forno

Ingredients

You'll Need

Baking sheet, nonstick cooking spray

Directions

  1. Preheat oven to 450 degrees. Spray baking sheet with nonstick spray. Place cod on baking sheet; season with salt and pepper. spread each fillet evenly with chopped tomato. 
     
  2. Combine panko and basting oil in a small bowl; mix well. Sprinkle fillets with evenly divided portions of crumb mixture. 
     
  3. Bake 12 min or until internal temp of cod reaches 130 degrees (check by inserting thermometer halfway into thickest part of cod). Remove from oven; let rest 2 min.
     

 

Chef Tips
Serve with warmed Food You Feel Good About Thai Culinary Stock.

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