Baked Cod Livornese

Baked Cod Livornese is a delicious, low-carb Italian dish featuring tender cod fillets baked in a rich tomato sauce infused with olives, capers, and fresh herbs. This healthy dinner option is perfect for a light yet satisfying meal, bursting with Mediterranean flavors.

Ingredients

• Cod fillets - 2 x 150g
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Canned diced tomatoes - 400g
• Kalamata olives - 50g, pitted and chopped
• Capers - 1 tablespoon, rinsed
• Fresh parsley - 2 tablespoons, chopped
• Dried oregano - 1 teaspoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Preheat your oven to 200°C (400°F).
2. In a medium skillet, heat the olive oil over medium heat and sauté the minced garlic until fragrant, about 1 minute.
3. Add the canned diced tomatoes, chopped olives, capers, dried oregano, salt, and pepper to the skillet. Stir well and let simmer for 5-7 minutes.
4. Place the cod fillets in a baking dish and pour the tomato mixture over the top, ensuring the cod is well covered.
5. Bake in the preheated oven for 15-20 minutes, or until the cod is cooked through and flakes easily with a fork.
6. Remove from the oven and sprinkle with fresh parsley before serving.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 12 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 850 mg
• Cholesterol: 80 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle health and weight management.
• Rich in omega-3 fatty acids, promoting heart health.

Tags