Baked Cod

From the Vitality Food Feature ‘CATCH OF THE DAY‘.

Generally available fresh or frozen at your local grocery store, cod is another ocean fish that’s still healthy to eat. Here’s a low fat, comfort food recipe.


  • 4 cod fillets, about 6 ounces each
  • 3 Tbsp olive oil
  • 1 medium onion, chopped
  • 1 medium green pepper, chopped
  • 3 Tbsp parsley, chopped
  • 1 large can of tomatoes, chopped
  • 2 tsp cornstarch
  • 1/2 tsp salt
  • freshly ground black pepper
  • 2 Tbsp chopped fresh basil
  • lemon juice to taste

1) Saute onions, peppers and parsley in oil until soft, about 5 minutes. Stir in tomatoes with juice, salt and pepper, basil and cornstarch. Cook until mixture thickens. Pour half the sauce in a 9” by 9” baking dish. Place the fillets on top in a single layer, sprinkle with lemon juice, and top with the rest of the sauce. Bake at 375 F for 10 minutes or until fish is flaky. Serves 4.


Alexa Petrenko is a valued Vitality contributor.

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