Baked Cod With Orange, Caper And Olive Sauce Recipe

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0 votes | 2659 views
Servings: 4

Ingredients

Cost per serving $0.91 view details
  • 1 x orange
  • 1/2 c. finely-minced seeded plum tomato
  • 1/4 c. fresh orange juice
  • 3 Tbsp. chopped red onion
  • 1 1/2 Tbsp. fresh lemon juice
  • 4 tsp extra virgin olive oil
  • 1 Tbsp. chopped pitted Kalamata olives (or possibly other brine-cured black olives)
  • 1 Tbsp. minced liquid removed capers
  • 1 tsp minced fresh rosemary Salt to taste Freshly-grnd black pepper to taste Nonstick vegetable oil spray
  • 4 x cod fillet pcs - (6 ounce ea)

Directions

  1. Preheat oven to 500 degrees. Using vegetable peeler, remove peel and white pith from orange. Cut twenty 2-inch-long, 1/8-inch-wide strips from orange peel and reserve.
  2. Chop orange; place in small bowl. Add in tomato and next 7 ingredients to minced orange; stir to blend. Season sauce to taste with salt and pepper.
  3. Spray 13- by 9- by 2-inch glass baking dish with nonstick spray. Arrange cod in prepared dish. Sprinkle orange strips proportionately over fish. Sprinkle with salt and pepper. Bake till fish is opaque in center, about 10 min. Spoon sauce over fish.
  4. This recipe yields 4 servings.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 84g
Recipe makes 4 servings
Calories 80  
Calories from Fat 44 55%
Total Fat 4.98g 6%
Saturated Fat 0.7g 3%
Trans Fat 0.0g  
Cholesterol 12mg 4%
Sodium 99mg 4%
Potassium 207mg 6%
Total Carbs 3.71g 1%
Dietary Fiber 0.5g 2%
Sugars 2.36g 2%
Protein 5.47g 9%
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