BAKED COD WITH TOMATO SALSA RECIPE
Indulge in the delicate and flaky Baked Cod with Tomato Salsa, a light and refreshing dish that combines the mildness of cod with the vibrant flavors of tomato, onion, jalapeño, and cilantro. The cod is seasoned with aromatic spices and baked to perfection, resulting in tender and moist fish that pairs wonderfully with the tangy and zesty tomato salsa. This recipe showcases a delightful fusion of flavors and textures, offering a satisfying meal that promotes Indian weight loss.
INGREDIENTS
For Baked Cod:
- 4 cod fillets (about 4-6 ounces each)
- 1 tablespoon olive oil
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried oregano
- Salt and pepper to taste
- Lemon wedges, for serving
For Tomato Salsa:
- 2 tomatoes, diced
- 1/2 red onion, finely chopped
- 1 jalapeño pepper, seeds removed and finely chopped
- 1/4 cup fresh cilantro, chopped
- 1 tablespoon lime juice
- Salt and pepper to taste
INSTRUCTIONS
- Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Pat the cod fillets dry with a paper towel and place them on the prepared baking sheet.
- In a small bowl, mix together olive oil, paprika, garlic powder, dried oregano, salt, and pepper.
- Brush the cod fillets with the olive oil mixture, coating them evenly.
- Bake the cod in the preheated oven for about 12-15 minutes or until the fish is opaque and flakes easily with a fork.
- While the cod is baking, prepare the tomato salsa by combining diced tomatoes, chopped red onion, jalapeño pepper, cilantro, lime juice, salt, and pepper in a bowl. Mix well and set aside.
- Once the cod is cooked, remove it from the oven and let it rest for a few minutes.
- Serve the baked cod with a generous spoonful of tomato salsa on top. Squeeze fresh lemon juice over the fish for added flavor, if desired.
Process Tip
If you prefer a crispy crust on the cod, you can broil it for 1-2 minutes after baking.
Indian Weight Loss Tip
Baked Cod with Tomato Salsa is a nutritious choice for Indian weight loss. Cod is a low-calorie fish packed with protein, vitamins, and minerals. The tomato salsa adds a burst of flavor without adding excessive calories. This dish is also low in fat and carbohydrates, making it suitable for a balanced and healthy weight loss diet. Pair it with a side of steamed vegetables or a fresh salad for a complete meal.
TIPS
- Choose fresh and high-quality cod fillets for the best taste and texture.
- Feel free to adjust the spice level in the tomato salsa by adding more or less jalapeño pepper, according to your preference.
- Serve the Baked Cod with a side of quinoa, brown rice, or cauliflower rice for a wholesome and filling meal.
- If you don’t have fresh tomatoes for the salsa, you can use canned diced tomatoes as a substitute.
- Experiment with different herbs and spices in the cod seasoning to suit your taste preferences.
- Garnish the dish with additional fresh cilantro or parsley for an extra pop of freshness.
- Remember to enjoy this flavorful dish in moderation as part of a well-balanced diet.
NUTRITION VALUE
- Calories: 150-200 kcal
- Protein: 25-30g
- Fat: 3-5g
- Carbohydrates: 5-8g
- Fiber: 2-3g
