Cod A’ la Andy (cod w/ tomatoes & onions)… Delicious, Nutritious & Low Carb

When I was growing up, my Mom did most of the cooking.  Because Dad was too busy hunting, gathering and fighting off the dinosaurs, of course!  Ha!  Now Mom was an awesome cook, but when Dad stepped up to the stove, you knew something good was going to happen.  He was Italian, so that something almost always involved tomatoes or tomato sauce, garlic and oregano.

Tomatoes for Cod A' la Andy

Tomatoes for Cod A’ la Andy

Cod is such a wonderful fish, firm, tasty and not too “fishy.”  And I LOOOOOOVE that it’s also fairly economical, even the wild variety!  Four ounces of cod has only 93 calories, plus 20 grams of protein, and NO carbs.

My Dad used to sprinkle it with salt, pepper and a bit of garlic, layer tomato and onion slices on top, and then dump a healthy portion of dried oregano on top of that.  Then he’d bake it at about 400 for 20-25 minutes, and it was savory, delicious, heavenly.

Sometimes, he would substitute those sliced stewed tomatCod A' la Andy  ready for ovenoes from a can for fresh tomatoes.  This gave the dish a slightly different, sweeter flavor.  That’s what I was in the mood for tonight, but since I’m currently low-carbing, I didn’t want the extra sugar and carbs you get with stewed tomatoes, so I improvised.  This recipe will turn out great whether you use fresh tomatoes (I used Roma), stewed tomatoes or the crazy little trick below.  It’s all good!

Cod A’ la Andy

1 Lb Cod (defrosted if frozen)

Salt, pepper, garlic powder & dried oregano

2 Tb Heinz Reduced Sugar Ketchup

2 Tb Water

1/2 Tb Olive Oil

2-3 Roma Tomatoes

1/2 Onion

Preheat Oven to 400.

Whisk together ketchup, water & olive oil in a bowl.  Slice Roma tomatoes and add to ketchup mixture.  (Alternatively, just use canned, stewed tomatoes -or- simple, plain sliced tomatoes)

Thinly slice onion–not necessarily the whole 1/2 an onion–customize it to your own taste!  Or put 3 onions if you want!

Sprinkle both sides of cod with salt, pepper & garlic powder to taste.  Lay slice onion on top, followed by tomatoes or tomato mixture.

Bake at 400 for 20 minutes or until fish reaches desired level of doneness (we like ours kind of well done).

Great served with sauteed kale!

Nutrition Facts:
Servings 4.0Amount
Per Serving
Calories 117
Total Fat 2 g
Cholesterol 49 mg
Sodium 471 mg 
Potassium 524 mg
Total Carbohydrate 3g
Dietary Fiber 1 g
Sugars 2 g
Protein 21 g
Vitamin A11 %, Vitamin C15 %, Calcium5 %, Iron4 %*
*The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.


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