Baked Cod Casserole

This delicious combination of good-for-you ingredients is under 250 calories a serving!

Here’s a sizzling way to catch your doctor-recommended omega-3 fatty acids.


  • 1 pound red potatoes, cut into 1/2-inch-thick slices
  • 1 onion, thinly sliced
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 4 plum tomatoes, seeded and coarsely chopped
  • 3 cloves garlic, minced
  • 1/2 teaspoon dried oregano, crumbled
  • 1 1/2 cups arugula leaves
  • 1 pound cod, scrod, halibut, or other thick, firm-fleshed white fish, cut into 2-inch chunks

    How to make it 

  • 1

    Preheat the oven to 350°F.

  • 2

    Combine the potatoes, onion, oil, and 1/4 teaspoon of the salt in a 13 x 9 x 2-inch baking dish. Bake for 20 minutes, stirring once.

  • 3

    Stir in the tomatoes, garlic, and oregano. Spread the arugula in an even layer on top. Top with the fish and sprinkle with the remaining 1/4 teaspoon of salt. Cover with foil and bake just until cooked through, 15 to 18 minutes. Transfer to plates and spoon the pan juices over each serving. Serves 4.

Nutritional Information(per serving)

  • Calories: 210
  • Fat: 5g
  • Saturated Fat: 1g
  • Cholesterol: 43g
  • Sodium: 363mg
  • Carbs: 21g
  • Protein: 22g
  • Fiber: 4g

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