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Italian Baked Cod in Tomato-Basil Broth
This low-FODMAP, gluten-free, and Mediterranean-compliant recipe features flaky haddock baked in a vibrant, herb-infused tomato broth. It's a heart-healthy and high-protein main course, perfect for a light yet satisfying meal.
30 min2 servingsitalianmain course
Nutrition Facts
Per serving
Calories725
% Daily Value*
Total Fat 29g37%
Saturated Fat 4g21%
Trans Fat 0g
Cholesterol 121mg40%
Sodium 579mg25%
Total Carbohydrate 58g21%
Dietary Fiber 7g25%
Total Sugars 42g
Protein 53g106%
Vitamin D 0.05mcg
Calcium 611mg47%
Iron 10mg55%
Potassium 2817mg60%
Vitamin A 715mcg79%
Vitamin C 52mg58%
Vitamin B6 0.29mg17%
Vitamin B12 0.51mcg21%
Vitamin E 1.5mg10%
Vitamin K 183mcg153%
Magnesium 301mg72%
Zinc 4mg36%
Folate 57mcg14%
Approximate values — some ingredient data may be incomplete.
* Percent Daily Values are based on a 2,000 calorie diet.
Ingredients
- 12 oz haddock fillets
- 2 tablespoons garlic-infused oil
- 1 tablespoon extra virgin olive oil
- 28 ounce Italian Plum Tomatoes
- 2 tablespoons tomato paste
- 0.5 cup low sodium chicken broth
- 0.25 cup fresh basil
- 2 tablespoons fresh chives
- 1 tablespoon lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 teaspoon oregano
- 2 tablespoons parsley
- 0.25 cup black olives
- 2 cups spinach
- 0.25 cup white wine
Instructions
- 1Preheat oven to 400°F (200°C). In an oven-safe skillet or baking dish, heat extra virgin olive oil and garlic-infused oil over medium heat. Sauté chopped fresh chives for 1 minute.
- 2Add crushed Italian plum tomatoes, tomato paste, low sodium chicken broth, white wine, oregano, salt, and black pepper. Bring to a simmer, then stir in black olives and spinach.
- 3Gently nestle the haddock fillets into the simmering broth.
- 4Transfer the skillet to the preheated oven and bake for 12-15 minutes, or until the fish is flaky and cooked through.
- 5Garnish with fresh basil and parsley before serving.
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