• prep: 15 min
  • cook: 25 min
  • total: 40 min
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  • servings:
  • Summary

    This Baked Cod recipe is truly the best you can find! Perfectly-seasoned cod, covered with a layer of roasted pepper sauce and topped with crispy breadcrumbs.

    Ingredients

    • 2 lbs. fresh wild-caught cod
    • 2 tbsp. olive oil
    • 1/4 tsp. salt
    • 1/4 tsp. pepper
    • 1/4 tsp. dried oregano
    • 6 oz. roasted peppers (without liquid)
    • 2 oz. Parmesan
    • 2 garlic cloves (minced)
    • 1 tbsp. lemon juice
    • 1 tbsp. olive oil
    • handful of fresh parsley
    • 1/8 red pepper flakes
    • 4 oz. stale bread
    • 3 anchovy fillets
    • 1 garlic clove (minced)
    • a pinch of black pepper

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 286 % Daily Value *
    • Total Fat: 11 g 17.3%
    • Saturated Fat: 3 g 13.59%
    • Trans Fat: 0 g %
    • Cholesterol: 74 mg 24.8%
    • Sodium: 613 mg 25.54%
    • Calcium: 135 mg 13.52%
    • Potassium: 674 mg 19.25%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 7.69%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 12 g %
    • Dietary Fiber: 1 g 2.36%
    • Sugar: 2 g
    • Protein: 32 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 26.72%
    • Vitamin C 31.99%
    • Vitamin D 14.1%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables0
    • Exchange - Lean Meat4
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total4 oz-eq

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