Cod in seasoned tomato sauce

Heart Smart Gluten Free Low Sodium

This fish gets its flavor from vegetables, fresh herbs and a sprinkle of reduced-sodium seasoning. It’s a heart-smart way to get plenty of protein in your day! 

2 medium tomatoes, stem removed and chopped
1/3 cup diced onion
2 tablespoons water
2 tablespoons extra virgin olive oil
1/4 cup freshly squeezed lemon juice
2 tablespoons chopped fresh parsley
1/2 tablespoon chopped fresh basil
2 cloves garlic, minced
1/4 teaspoon freshly ground black pepper
1/4 teaspoon paprika
4 4-ounce cod fillets
1 teaspoon reduced-sodium seafood seasoning

1. In a small bowl, combine first 10 ingredients. Stir. Set aside.
2. Place the fish fillets in a 9-by-13-inch baking dish. Top with tomato mixture (made in step 1). Sprinkle with seafood seasoning. Cover and microwave on high for 5 to 7 minutes or until fish flakes easily with a fork.
3. Enjoy warm!

Makes 4 servings

Recipe contains: fish

Carb choices per serving: 0

*Option not included in nutrition facts.

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First Published: 03/09/2020
Last Reviewed: 03/06/2020

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You can also use another white fish such as tilapia for this recipe.*
cod in seasoned tomato sauce nutrition label