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Baked Cod with Tomato and Olive Salsa
Baked Cod with Tomato and Olive Salsa

Baked Cod with Tomato and Olive Salsa
A flavorful and nutritious dish featuring baked cod topped with a fresh tomato and olive salsa.
Baked Cod with Tomato and Olive Salsa

This meal provides a good balance of protein, healthy fats, and carbohydrates, supporting cholesterol control.

Ingredients:
1
Servings
  • 150
    g
     cod fillet
  • 100
    g
     tomato
  • 30
    g
     black olive
  • 50
    g
     red onion
  • 15
    ml
     lemon juice
  • 10
    ml
     olive oil
  • 5
    g
     parsley
  • 1
     garlic clove
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Baked Cod with Tomato and Olive Salsa
Instructions:
  1. Preheat the oven to 200°C.
  2. Place the cod fillet on a baking sheet lined with parchment paper.
  3. Drizzle the cod with olive oil and season with salt and pepper.
  4. Bake the cod in the oven for about 15-20 minutes until cooked through.
  5. While the cod is baking, prepare the salsa by dicing the tomato and red onion.
  6. In a bowl, combine the diced tomato, red onion, chopped black olives, lemon juice, minced garlic, and chopped parsley.
  7. Mix the salsa ingredients well and season with salt and pepper to taste.
  8. Once the cod is cooked, remove it from the oven and top it with the tomato and olive salsa.
  9. Serve immediately.
Nutrition Per Serving 363 g Per 100g
Energy 293.5 kcal 81 kcal
Protein 29.1 g 8.0 g
Fibre 3.3 g 0.9 g
Salt 0.9 g 0.2 g
Sugar 5.2 g 1.4 g
Carbohydrates 12.8 g 3.5 g
Fat 14.6 g 4.0 g
Environmental Per Serving 363 g Per 100g
CO2 2.9 kg 0.8 kg
Water 6.4 l 1.8 l
  • 150
    g
     cod fillet
  • 100
    g
     tomato
  • 30
    g
     black olive
  • 50
    g
     red onion
  • 15
    ml
     lemon juice
  • 10
    ml
     olive oil
  • 5
    g
     parsley
  • 1
     garlic clove
1
Servings
0

Preheat the oven to 200°C.

Place the cod fillet on a baking sheet lined with parchment paper.

Drizzle the cod with olive oil and season with salt and pepper.

Bake the cod in the oven for about 15-20 minutes until cooked through.

While the cod is baking, prepare the salsa by dicing the tomato and red onion.

In a bowl, combine the diced tomato, red onion, chopped black olives, lemon juice, minced garlic, and chopped parsley.

Mix the salsa ingredients well and season with salt and pepper to taste.

Once the cod is cooked, remove it from the oven and top it with the tomato and olive salsa.

Serve immediately.

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