Baked Cod and Tomato Capers Delight
Category: Fish and Seafood Recipes
Preparation Time: 10 minutes
Cooking Time: 25 minutes
Difficulty: Easy
Serving Size: 4
Ingredients
| Ingredient | Measurement |
|---|---|
| Cod fillets, boneless | 4 fillets |
| Avocado oil | 2 tablespoons |
| Tomato passata | 1 cup |
| Capers, drained | 2 tablespoons |
| Parsley, chopped | 2 tablespoons |
Instructions
- Preheat your oven to 370°F (190°C).
- In a roasting pan, place the cod fillets and drizzle with avocado oil.
- Add the tomato passata, capers, and chopped parsley to the pan. Toss gently to combine all ingredients.
- Place the pan in the preheated oven and bake for 25 minutes, or until the cod is cooked through and flaky.
- Once cooked, divide the cod and tomato-capers mixture between plates and serve immediately.
Allergen Information
- Fish: This recipe contains cod, a common seafood allergen.
- Capers: While capers are generally safe, they may cause allergic reactions in individuals sensitive to members of the Capparaceae family.
Dietary Preferences
- Gluten-Free: This recipe contains no gluten.
- Low-Carb: With only 0.7g of carbohydrates per serving, this dish is perfect for those on low-carb diets.
- Dairy-Free: No dairy ingredients are used, making it suitable for those with lactose intolerance or a dairy-free diet.
- Paleo-Friendly: Made with simple, whole-food ingredients like fish, avocado oil, and vegetables, this recipe fits well into a paleo lifestyle.
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 150 kcal |
| Fat | 3.0 g |
| Carbohydrates | 0.7 g |
| Protein | 3.0 g |
Cooking Tips & Advice
- Choosing Cod: When selecting cod fillets, look for firm, moist fish with a mild scent. Fresh or frozen fillets will work perfectly for this recipe.
- Substitute Options: If you can’t find tomato passata, you can substitute it with crushed tomatoes or tomato puree for a slightly different texture. For a more robust flavor, try adding a few garlic cloves or a splash of white wine before baking.
- Serving Suggestions: This dish pairs beautifully with a side of roasted vegetables, steamed rice, or a simple green salad. The lightness of the cod and the tanginess of the capers complement a variety of side dishes.
Conclusion
This Baked Cod and Tomato Capers Delight is a simple yet flavorful dish that brings together the delicate taste of cod with the tangy notes of capers and the richness of tomato passata. With minimal ingredients and easy steps, it’s perfect for a quick dinner that doesn’t compromise on flavor. Whether you’re following a gluten-free, low-carb, or dairy-free diet, this dish fits seamlessly into various dietary preferences, making it a versatile choice for a weeknight meal or a special occasion.
