Baked Cod Ole
Cod is a popular seafood choice throughout the Caribbean due to its versatility. It can be baked, poached, or grilled.
Prep Time: 10 minutes
Cooking Time: 15 minutes
Servings: 6
Ingredients
- 3 tablespoons lime juice, fresh squeezed,seeds removed or bottled lime juice
- ½ teaspoon olive oil
- ¼ teaspoon black pepper, ground
- ¼ teaspoon salt
- 1¼ cups tomatoes, fresh, ¼” diced
- 1¼ cups onions, fresh, peeled, ¼” diced
- 2 tablespoons cilantro, fresh, chopped
- 13½ ounces cod fish fillets, fresh or frozen(each piece should be about 2¼ oz)
- Nonstick cooking spray
Directions
- Preheat oven to 400°F.
- To make dressing: In a small bowl, whisk together lime juice, olive oil, black pepper, and salt.
- To make salsa: In a medium bowl, combine tomatoes, onions, and cilantro. Add dressing and toss. Hold at 40°F or lower.
- Coat baking sheet with nonstick cooking spray.
- Place fish portions on a baking sheet with about 1″ of space separating each piece.
- Top each piece of fish with ⅓ cup (about 2⅓oz) salsa.
- Roast for 12-15 minutes. When done, fish will flake easily with a fork. Heat to an internal temperature of 155°F for at least 15 seconds.
- Serve 1 fillet topped with ⅓ cup salsa.
Nutrition Information
| Nutrients | Amount |
|---|---|
| Calories | 68 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Cholesterol | 25 mg |
| Sodium | 132 mg |
| Total Carbohydrates | 4 g |
| Dietary Fiber | 1 g |
| Total Sugars | 2 g |
| Added Sugars included | |
| Protein | 11 g |