Baked Codfish with Vegetables

10 75 439
Ingredients Minutes Calories
Prep Cook Servings
15 min 1 h 4
Baked Codfish  with Vegetables
Health Highlights


2 leaf Bay leaf
1 cup Broad beans (fava beans), canned (rinsed and drained)
4 fillet (4oz) Atlantic Cod
4 clove(s) Garlic
1/4 cup Olive Oil, Extra Virgin
2 tbsp Parsley, fresh (chopped)
8 potato Potato (small)
2 medium Tomato (could use 4-5 canned, peeled tomatoes)
1/2 cup White wine
2 medium Yellow onion


After soaking the cod, remove from the water and dry well with a kitchen towel.

Peel your onions and slice them into half moons, also peel the garlic and chop it up.

Under hot water remove the tomatoes skins and slice them up.

Place some of the olive oil and white wine in a rectangular casserole dish. Spread the onions, garlic, sliced tomatoes, bay leaf, potatoes and beans.

Place the cod on top of all ingredients and drizzle the remaining wine and some olive oil over each fillet.

Bake at 380ºC for about 1 hour or when potatoes and beans are cooked.

While baking, wet the cod with the juice so as not to dry it out. If not enough juice add some water or vegetable broth if available.

Remove from oven and sprinkle with parsley. Serve with a green salad or with boiled rapini or swiss chards.

Suggestion: if using very salted cod, soak it in water overnight or for previous two days while changing the water every 12 hours.

Nutrition Facts

Per Portion

Calories 439
Calories from fat 135
Calories from saturated fat 21.4
Total Fat 15.0 g
Saturated Fat 2.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 9.5 g
Cholesterol 49 mg
Sodium 378 mg
Potassium 1807 mg
Total Carbohydrate 45 g
Dietary Fiber 9.9 g
Sugars 5.8 g
Protein 31 g

Dietary servings

Per Portion

Meat 1.3
Meat Alternative 0.3
Vegetables 4.6

Energy sources


Meal Type(s)