Healthy Baked Cod Recipe with Tomatoes and Parmesan Cheese
Our healthy baked cod recipe with fresh ripe tomatoes and grated Parmesan cheese is a delicious and healthy option for a weeknight dinner.
It’s a good idea to consume fish at least a few times a week and fresh cod is a healthy option. Cod contains omega-3 fatty acids which is an essential nutrient. That means we need to eat foods that contain the nutrient in order to have a healthy and properly functioning body.
Cod is also low in fat and calories so it’s a great option for couples or families that are watching what they eat.
Tomatoes and Parmesan cheese are baked right on top of the fish which adds an additional layer of health. Cooked tomatoes are better for you than raw tomatoes! Tomatoes are filled with Lycopene and also considered a good source of vitamin C.
This Healthy Baked Cod Recipe is low in carbs, but you could easily add some breadcrumbs to the top of the tomatoes if you wish. You could also add some black olives for a little additional flavor and nutrients.
Healthy Baked Cod Recipe
This is a simple yet delicious healthy bake cod recipe.
- 1-1/2 lb. fresh cod
- 1 small lemon
- 1 large ripe tomato, sliced thin
- 1 tablespoon olive oil
- 1 clove garlic, chopped fine
- salt & pepper
- 2-3 tablespoons fresh Parmesan Cheese
- Preheat oven to 400°F. Line a baking sheet with foil and lightly grease with olive oil. If you prefer, use a 9 x 12-inch baking dish lightly greased with olive oil or a good nonstick spray.
- Lay fish on baking dish and squeeze with a small amount of lemon.
- In a small dish, mix olive oil and garlic. Microwave for about 30 seconds to blend flavors. Brush oil mixture over both sides of the fish.
- Lightly salt & pepper both sides of the fish.
- Sprinkle a small amount of the Parmesan cheese over the top of the fish. Layer the tomatoes on top of the fish, and again, lightly salt and pepper.
- Sprinkle the rest of the Parmesan cheese over the tomatoes and bake in hot oven for 20 to 30 minutes, depending on the thickness of the fish.
- Fish will easily flake apart with a fork when finished cooking.
If the fish you are cooking is really cold right out of the refrigerator, let it sit for about 10 minutes before putting in the oven. Fish does better when cooked at room temperature.
