Thanks to my Italian family, I grew up eating plenty of fresh fish. This pretty red-and-white casserole is a great way to introduce your family to the mild, clean taste of cod — and to the healthy habit of eating fish.
Ingredients
- 5 tbsp olive oil
- ½ cup onion, chopped
- 2 cloves garlic, minced
- 1 (28 oz) can whole plum tomatoes
- ½ tsp sugar
- 2 tsp fresh basil, chopped
- 2 tbsp fresh Italian parsley, chopped
- 1½ pounds potatoes, peeled
- Salt and freshly ground black pepper, to taste
- 2 tbsp grated Romano cheese
- 1½ pounds fresh cod fillets
How to Make It
- Preheat oven to 400 degrees. Make the Tomato Sauce
- Add 4 tablespoons of oil to a medium saucepan over medium heat. Add the onion and garlic and sauté until translucent, about 5 minutes. Watch the garlic so it doesn’t burn.
- Meanwhile, pour the tomatoes with their juice into a blender and puree until roughly chopped. Transfer 2 cups of the chopped tomatoes to the saucepan. (Reserve the rest for another use.)
- Add the sugar, basil, and 1 tablespoon parsley to the saucepan and simmer the tomato sauce, over medium heat, for 10 minutes. Prepare the Potatoes
- Slice the potatoes ¼-inch thick. Layer the slices in the bottom of 9-x-13-inch baking dish that has been coated with cooking spray. Season the potatoes with salt and pepper.
- Spoon 1¼ cups of the tomato sauce over the potatoes, mixing lightly. Sprinkle with 1 tablespoon cheese. Cover with foil and bake for 30 minutes, or until the potatoes are easily pierced with a fork. Remove the potatoes from the oven and uncover. Add the Cod
- Layer the cod fillets on top of the potatoes. Season with salt and pepper. Spoon the remaining ¾ cup tomato sauce over the cod. Sprinkle with remaining parsley and cheese. Drizzle with 1 tablespoon oil.
- Return the dish to the oven and bake for 15 minutes or until the cod flakes when cut with a fork.
Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 388 kcal Calories from Fat: 135 kcal |
% Daily Value*
|
Total Fat 15 g 43% |
Trans Fat 0.0 g |
Cholesterol 53 mg 18% |
Sodium 376 mg 6% |
carbohydrates 36 g 28% |
Dietary Fiber 4 g 11% |
Protein 26 g 52% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |