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Mediterranean Baked Cod

Mediterranean Baked Cod

4.34 from 3 votes
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4
Calories 308 kcal

Ingredients
  

  • 4 cod filets (1 1/2 lbs total)
  • 1/2 tsp salt
  • 1/2 cup lemon juice
  • 1 tbsp Dijon mustard
  • 2 onions, sliced thin
  • 2 fresh tomatoes, diced
  • 2 cloves garlic, minced
  • 1/4 cup capers, drained
  • 1/2 tsp pepper
  • 2 tbsp rosemary, dried or fresh
  • 1/4 cup extra virgin olive oil 

Instructions
 

  • Preheat oven to 350 degrees F. Sprinkle salt on cod filets.
  • Whisk together lemon juice and mustard in a small bowl.
  • Prepare 4 pieces of parchment paper as done in video.
  • Put a small handful of onions near the middle of the parchment paper, next to the fold. Place a cod filet on top. Repeat for each filet.
  • Layer chopped tomatoes, onion, minced garlic, capers, pepper, and rosemary on top of each cod filet.
  • Spoon on 1/4 of the lemon/mustard mixture and a Tablespoon of olive oil on each filet.
  • Close packet by folding edges and overlapping as done in the video.
  • Bake at 350 F for 15 minutes for perfectly flaky fish.

Nutrition

Calories: 308kcalCarbohydrates: 11gProtein: 32gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 73mgSodium: 733mgPotassium: 986mgFiber: 3gSugar: 5gVitamin A: 632IUVitamin C: 27mgCalcium: 62mgIron: 1mg
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