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Here's the Dish

Mediterranean-Style Cod Baked with Tomatoes and Feta

By Charlotte on October 17, 2014 11:56 AM

I absolutely adore making casseroles. Focusing on one, do-it-all dish seems so much simpler than cooking a meat and several sides separately. You can usually handle some, if not all, the prep ahead. Add bread, a tossed green salad or both and dinner's done.

Healthy and delicious, this waistline-friendly, one-dish meal features mild-flavored cod fillets, crumbly white feta cheese and a luscious tomato sauce.

Cod with tomatoes & feta - 600.jpgSo I was delighted to find this feel-good fish recipe in Rose Murray's 125 Best Casseroles and One Pot Meals cookbook (Robert Rose, Feb. 28, 2014, $19.95). It includes a healthy mix of low-calorie/high-protein cod fillets, juicy tomatoes and other veggies, and Greek-favorite feta cheese the whole family will love.

Bob thought it was quite adventurous of me to cook seafood (other than the straight-to-the-oven variety) on a busy weeknight. But sometimes I like to surprise him! Besides, this recipe made the job pretty easy. Since it serves four and there are only two of us at home these days, I halved all the ingredients. I also substituted Rotel tomatoes and green chilies for the canned tomatoes and sweet green pepper listed below because we Texans thrive on a little heat.

You need about an hour to put this dish together. You begin by browning the cod in a touch of olive oil and making a tomato-packed sauce on top of the stove. Once that's done, you layer the mild white fish, crumbly feta (we tested with the reduced-fat version) and the tomato medley in a baking dish.

At this point, you can stash your creation in the fridge for up to eight hours or move on to baking like I did. Then you can have it on the table 15 to 20 minutes later.

This feel-good fish recipe is full of Mediterranean flavor.

CodBakedTomatoFetaCasseroles 600.jpgTasting this Mediterranean-style delight brought back wonderful memories of our cruise through that beautiful sea this summer. Talk about tasty! Serve it with a light spinach salad and thick, crusty bread to help you sop up all the marvelous juices.


Cod Baked with Tomatoes and Feta

Makes 4 Servings

Cut cod into serving-size portions; pat dry. Dredge lightly in flour.

In large skillet, heat half of the oil over medium-high heat; brown cod lightly on both sides. Arrange in 8-inch square baking dish; sprinkle with feta.

Set aside.

Pour remaining oil into skillet; cook onion, garlic and green pepper, stirring, until softened, about 4 minutes. Add tomatoes, crushing with fork; stir in olives, oregano, hot pepper flakes and sugar. Bring to boil; reduce heat to medium-low and simmer, stirring often, until thickened, about 10 minutes.

Add parsley; season with salt and pepper to taste. Spoon over fish. (Dish can be prepared to this point, cooled, covered and refrigerated for up to 8 hours. Add 5 minutes to baking time.) Bake, uncovered, in 375 degree oven for about 15 minutes or until bubbly.

Recipe Excerpted from

125 Best Casseroles and One Pot Meals*

FinalCasserolesCover 350.jpgAuthor: Rose Murray

Other Works: Rose Murray's Vegetable Cookbook, Rose Murray's Canadian Christmas Cooking and around 40 other cookbooks

Publisher: Robert Rose Inc.

Penned: Feb. 28, 2014

What's Inside: Dozens of recipes for satisfying dishes that are a meal in themselves. You'll find everything from company-worthy casseroles that feed a crowd (like Elizabeth Baird's 12-serving Pastitsio) to quick skillet suppers for four (make mine Tex-Mex Pork Chops with Black Bean Corn Salsa, please!). Great for busy cooks, these soothing ideas are geared to help you serve your family healthy, homemade goodness without a lot of effort. And many of them can be made ahead.

Time Out: 192 pages

Available: $19.95 at Amazon and other book retailers

* Courtesy of 125 Best Casseroles and One-Pot Meals by Rose Murray © 2014 www.robertrose.ca Reprinted from a free review copy with publisher permission

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Prepare your own Mexican quick fix with this Chipotle-inspired bowl. Carbs are moderated by filling the bowl with beans, extra veggies and chicken. No need for rice, since the beans count as carbs.

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If you love tomatoes, increase the quantity to 1/2 cup, but note that the carbohydrates will also increase.

If preparing this recipe for one person, cut all of the ingredients in half. Or simply prepare the full recipe up to the end of step 2 and store leftover chicken and vegetable-bean mixture in separate airtight containers in the refrigerator for up to 2 days. Reheat in the microwave on High for 1 to 2 minutes, or until heated through, and continue with step 3.

Health Bite: The iron, calcium, magnesium, manganese, copper and zinc in black beans help to keep bones strong and healthy.

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