Your Recipe

Oven Baked Cod with Green Beans and Tomatoes

Ingredient Amount Calories
Lemon juice 28.7g 6kcal
Beans Green, raw 188.4g 58kcal
Olive oil 26.6g 235kcal
Thyme dried 0.92g 3kcal
Garlic powder 0.789g 3kcal
Cod atlantic, raw 226.796g 186kcal
Tomatoes, Cherry, Raw 454g 82kcal

Recipe Tags:

South Beach Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
4 8- ounce cod fillets
1 pint cherry tomatoes
12 ounces fresh green beans
Salt and pepper to taste
2 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon dried thyme
½ teaspoon garlic powder
Fine couscous for serving
Chopped parsley for serving
Instructions
Preheat the oven 400°F. Line a baking sheet with parchment paper.
Pat the cod dry with paper towels and place in the middle of the sheet pan in a single layer. Add the cherry tomatoes on one side and the green beans on the other side. Season the cod and vegetables with salt and pepper to taste.
Drizzle the olive oil and lemon juice over the cod. Season with thyme and garlic powder. Use a brush or your hands to spread the marinade on the cod and brush any remaining marinade over the vegetables.
Place the pan in the oven and bake until the cod looks flaky and tomatoes begin to soften, about 12-15 minutes.
Serve the cod with the green beans and tomatoes over couscous or any other grains and spoon the juices from the baking dish over the cod.

Nutrition Facts
Portion Size 232 g | ml
Amount Per Portion 143
599
kcal
kilojoules
% Daily Value *
Total Fat 7.4g 9%
Saturated Fat 1.1g 5%
Sodium 40mg 2%
Total Carbohydrate 8.5g 3%
Dietary Fiber 2.8g 10%
Sugar 4.7g
Protein 12g 24%
Vitamin D 0.5mcg 3%
Calcium 43mg 3%
Iron 1.3mg 7%
Potassium 614mg 13%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 71.396 mcg 8%
Thiamin [B1] 0.127 mg 11%
Riboflavin [B2] 0.11 mg 8%
Niacin [B3] 2.209 mg 14%
Pantothenic acid [B5] 0.305 mg 6%
Vitamin B6 0.304 mg 18%
Cobalamin [B12] 0.516 mcg 0%
Floate [B9] 38.695 mcg 0%
Vitamin C 24.757 mg 28%
Vitamin D 0.51 mcg 3%
Vitamin E 2.156 mg 14%
Vitamin K 37.224 mcg 31%
Betaine 0.179 mg 0%
Choline 52.398 mg 10%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 8.5 g 3%
Sugars 4.7 g 9%
Dietary fiber 2.8 g 10%
Carbohydrate 4.1 g 0%
Net carbs 3.8g
Aminoacids
Nutrient Amount DV
Alanine 0.682 g 0%
Arginine 0.669 g 0%
Aspartic acid 1.311 g 0%
Cysteine 0.127 g 0%
Glutamic acid 2.092 g 0%
Glycine 0.538 g 0%
Histidine 0.33 g 0%
Isoleucine 0.519 g 0%
Leucine 0.904 g 0%
Lysine 1.001 g 0%
Methionine 0.316 g 0%
Phenylalanine 0.457 g 0%
Proline 0.409 g 0%
Serine 0.489 g 0%
Threonine 0.512 g 0%
Tryptophan 0.129 g 0%
Tyrosine 0.377 g 0%
Valine 0.585 g 0%
Minerals
Nutrient Amount DV
Calcium 42.85 mg 3%
Copper 0.12 mg 14%
Fluoride 11.56 mcg 0%
Iron 1.35 mg 7%
Magnesium 43.49 mg 10%
Manganese 0.26 mg 11%
Phosphorus 162.09 mg 13%
Potassium 614.23 mg 13%
Selenium 19.11 mcg 35%
Sodium 39.57 mg 2%
Zinc 0.58 mg 5%
Other
Nutrient Amount DV
Water 202.492 g 0%
Ash 1.585 g 0%