Roasted cod with garlic croutons and tomato basil sauce
Enjoy this delicious roasted cod with garlic croutons and tomato basil sauce. Made with fresh tomatoes, basil, and whole-wheat bread, this harmonious blend of flavors enhances the tender cod fillet, making for a gourmet meal that's simple to prepare. Perfect for a healthy and satisfying dinner!
- 20 Apr 2024
- Cook time 15 min
- Prep time 10 min
- 4 Servings
- 8 Ingredients
Roasted cod with garlic croutons and tomato basil sauce is a delightful dish that pairs the mild flavor of cod with the fresh, vibrant notes of tomatoes and basil. The garlic croutons add a satisfying crunch, making this recipe a harmonious blend of texture and taste. Perfect for a special dinner or a delightful lunch, this recipe is sure to impress your family and friends.
Ingredients:
Instructions:
Preheat your oven to 400°F (200°C).
- Place the cubed whole-wheat bread on a baking sheet.
- Drizzle 2 tablespoons of olive oil over the bread cubes.
- Add the minced garlic and toss to coat evenly.
- Bake in the preheated oven for about 10 minutes or until golden and crispy. Set aside.
- Heat 1 tablespoon of olive oil in a saucepan over medium heat.
- Add the finely chopped onion and sauté until translucent, about 5 minutes.
- Add the diced tomatoes and cook until they start to break down, about 10 minutes.
- Add the flaked cod (140g) into the tomato mixture and continue to cook for another 5 minutes.
- Stir in the chopped basil leaves and season with salt and pepper to taste.
- Simmer for another 5 minutes, then keep warm on low heat.
- Place the cod fillets on a baking sheet lined with parchment paper.
- Drizzle the remaining 2 tablespoons of olive oil over the fillets and season with salt and pepper.
- Roast in the preheated oven for 15-20 minutes, or until the fish is opaque and flakes easily with a fork.
- Place each roasted cod fillet on a plate.
- Spoon a generous amount of the tomato basil sauce over each fillet.
- Scatter the garlic croutons around the fish.
Serve immediately while everything is hot and fresh. Enjoy your roasted cod with garlic croutons and tomato basil sauce!
Tips:
- Make sure to preheat your oven to the right temperature before roasting the cod to ensure even cooking.
- Use fresh basil and ripe tomatoes to enhance the flavors of the sauce.
- Toast the whole-wheat bread slices until they are golden and crispy before rubbing them with garlic for the croutons.
- Season the cod fillets with salt and pepper to taste before roasting to bring out their natural flavors.
- If you prefer a smoother sauce, blend the tomato basil mixture until it reaches your desired consistency.
This roasted cod with garlic croutons and tomato basil sauce is not only delicious but also nutritious. The combination of tender roasted cod, crisp croutons, and zesty tomato basil sauce makes for a balanced and flavorful meal. Enjoy this dish with a side of mixed greens or steamed vegetables for a complete and satisfying dining experience.
| Nutrition Facts | |
|---|---|
| Serving Size | 460 grams |
| Energy | |
| Calories 290kcal | 12% |
| Protein | |
| Protein 45g | 30% |
| Carbohydrates | |
| Carbohydrates 20g | 6% |
| Fiber 3.64g | 10% |
| Sugar 6g | 6% |
| Fat | |
| Fat 20g | 23% |
| Saturated 2.84g | 9% |
| Cholesterol 130mg | - |
| Vitamins | |
| Vitamin A 66ug | 7% |
| Choline 190mg | 35% |
| Vitamin B1 0.26mg | 21% |
| Vitamin B2 0.20mg | 15% |
| Vitamin B3 4.95mg | 31% |
| Vitamin B6 0.53mg | 31% |
| Vitamin B9 55ug | 14% |
| Vitamin B12 5ug | 220% |
| Vitamin C 20mg | 21% |
| Vitamin E 2.28mg | 15% |
| Vitamin K 24ug | 20% |
| Minerals | |
| Calcium, Ca 90mg | 7% |
| Copper, Cu 0.21mg | 0% |
| Iron, Fe 1.66mg | 15% |
| Magnesium, Mg 90mg | 22% |
| Phosphorus, P 850mg | 68% |
| Potassium, K 1040mg | 31% |
| Selenium, Se 70ug | 124% |
| Sodium, Na 420mg | 28% |
| Zinc, Zn 1.62mg | 15% |
| Water | |
| Water 370g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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