Baked Cod in Foil

Name: Baked Cod in Foil
Prep time: 25 min
Cook time: 20 min
Total time: 45 min
Ingredients: 2 tomatoes, cubed; 1 red bell pepper, seeded and cubed; 1 onion, minced; 2 tablespoons olive oil; 2 tablespoons chopped fresh basil; 1 clove garlic, minced; aluminum foil; 4 (5 ounce) cod fillets; 1 lemon, juiced; salt and ground black pepper to taste

4.8

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34 Reviews

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Baking cod in foil packets with bell peppers, tomatoes, and basil makes for a quick, delicious, and low-carb dish for weeknights.

Recipe by Natasha Titanova

Updated on December 9, 2022

6

Prep Time:

25 mins

Cook Time:

20 mins

Total Time:

45 mins

Servings:

4

Jump to Nutrition Facts

Ingredients

2 tomatoes, cubed
1 red bell pepper, seeded and cubed
1 onion, minced
2 tablespoons olive oil
2 tablespoons chopped fresh basil
1 clove garlic, minced
aluminum foil
4 (5 ounce) cod fillets
1 lemon, juiced
salt and ground black pepper to taste

Directions

Preheat the oven to 400 degrees F (200 degrees C).
Combine tomatoes, bell pepper, onion, olive oil, basil, and garlic in a bowl and mix well.
Lay 4 sheets of aluminum foil on a work surface and place 1 cod fillet in the center of each. Spoon tomato mixture evenly on top of the 4 fillets. Drizzle with lemon juice and season with salt and pepper. Place a second sheet of foil on top and seal the edges to make a parcel. Repeat with the remaining fillets and tomato mixture.
Bake in the preheated oven until cod flakes easily with a fork, about 20 minutes. Remove from the oven and carefully unwrap the parcels. Spoon onto warmed plates to serve.

Nutrition Facts (per serving)

216	Calories
8g	Fat
10g	Carbs
27g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 216
% Daily Value *
Total Fat 8g	10%
Saturated Fat 1g	6%
Cholesterol 52mg	17%
Sodium 146mg	6%
Total Carbohydrate 10g	4%
Dietary Fiber 3g	12%
Total Sugars 4g
Protein 27g
Vitamin C 74mg	370%
Calcium 46mg	4%
Iron 1mg	6%
Potassium 896mg	19%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.