Ingredients
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2 tomatoes, cubed
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1 red bell pepper, seeded and cubed
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1 onion, minced
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2 tablespoons olive oil
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2 tablespoons chopped fresh basil
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1 clove garlic, minced
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aluminum foil
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4 (5 ounce) cod fillets
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1 lemon, juiced
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salt and ground black pepper to taste
Directions
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Gather all ingredients. Preheat the oven to 400 degrees F (200 degrees C).
![Ingredients to make baked cod in foil]()
Dotdash Meredith Food Studios
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Combine tomatoes, bell pepper, onion, olive oil, basil, and garlic in a bowl and mix well.
![A glass bowl of chopped tomatoes, onions, pepper, basil, olive oil, and salt]()
Dotdash Meredith Food Studios
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Lay 4 sheets of aluminum foil on a work surface and place 1 cod fillet in the center of each.
![A piece of aluminum foil with a cod filet in the center]()
Dotdash Meredith Food Studios
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Spoon tomato mixture evenly on top of the 4 fillets.
![A piece of aluminum foil with a cod filet in the center, topped with tomato-pepper mixture]()
Dotdash Meredith Food Studios
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Drizzle with lemon juice and season with salt and pepper.
![A cod filet on a piece of aluminum foil topped with tomato-pepper mixture, salt, pepper, and lemon juice]()
Dotdash Meredith Food Studios
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Place a second sheet of foil on top and seal the edges to make a parcel.
![A sealed package of foil with a seasoned cod fillet]()
Dotdash Meredith Food Studios
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Repeat with the remaining fillets and tomato mixture.
![A baking sheet with four aluminum foil packets]()
Dotdash Meredith Food Studios
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Bake in the preheated oven until cod flakes easily with a fork, about 20 minutes.
![A baking sheet with four foil packets, with one opened showing a baked cod fillet topped with chopped tomatoes and peppers]()
Dotdash Meredith Food Studios
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Remove from the oven and carefully unwrap the parcels. Spoon onto warmed plates to serve.
![A plate of baked cod in foil served with rice and fresh basil]()
Dotdash Meredith Food Studios
Nutrition Facts (per serving)
| 216 | Calories |
| 8g | Fat |
| 10g | Carbs |
| 27g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 216 | |
| % Daily Value * | |
| Total Fat 8g | 10% |
| Saturated Fat 1g | 6% |
| Cholesterol 52mg | 17% |
| Sodium 146mg | 6% |
| Total Carbohydrate 10g | 4% |
| Dietary Fiber 3g | 12% |
| Total Sugars 4g | |
| Protein 27g | 54% |
| Vitamin C 74mg | 82% |
| Calcium 46mg | 4% |
| Iron 1mg | 6% |
| Potassium 896mg | 19% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
