Easy Baked Fish Fillets

If you are looking for a simple fish dinner here are two recipes for you to try, starting with an easy recipe for baked fish fillets. The second recipe has an Italian twist and you can use any firm white fish; cod or haddock work well in these recipes.

 

Italian Baked Cod Recipe

Ingredients

• 16 ounces fish, cod, 4 x 4-ounce fillets
• 1 tablespoon lemon-pepper seasoning
• 1 1/2 tablespoons oil, olive
• 1 1/2 cups onion, white, chopped
• 2 cups tomatoes, chopped
• 2 cloves garlic, minced
• 2 tablespoons basil, fresh, chopped
• 1/3 cup cheese, grated Parmesan
• 4 cups kale, chopped
• 1 tablespoon lemon juice, fresh or bottled
• 1/2 teaspoon salt
• 1/2 teaspoon pepper, black ground

Method

1. Preheat oven to 400°.
2. Lightly coat a shallow baking dish with cooking spray.
3. Season the cod fillets on both sides with lemon-pepper seasoning. Arrange the fillets in a single layer in the baking dish. Cover and refrigerate until ready to bake.
4. Heat 1/2 tablespoon of the olive oil over medium heat in a large nonstick skillet.
5. Add the onion and saute until onions become tender, about 5 – 7 minutes.
6. Remove from heat and mix in tomatoes, garlic, and basil.
7. Spoon equal amounts of the onion mixture onto each cod fillet.
8. Sprinkle the entire mixture with the parmesan cheese.
9. Place the dish in the oven and cook until the fish is opaque and flakes easily with a fork, and a thermometer placed into the thickest portions of the fish reads 145°.
10. While the fish is cooking, gently toss the kale in a large bowl with the lemon juice, salt, pepper, and remaining olive oil.
11. Divide between four serving plates.
12. When the fish is cooked, place one fillet (and toppings) on each
    kale bed. Serve immediately.

Serves 4 – Serving Size 1 fillet – Nutrition Per serving
Calories: 247, Carbohydrate: 17g, Protein: 27g, Fibre: 4g, Fat: 9g