Baked Fish and Potatoes Recipe

Baked Fish and Potatoes is a simple, low calorie and sodium recipe that serves 4 to 5 people. It uses frozen fish fillets that allows you to make this recipe any time in just about 90 minutes without having to first thaw the fish. The 60 minute cooking time thaws and cooks the fish fillets without drying them out and produces fork tender potatoes.

When serving 4, each serving has about 280 calories and 350 mg of sodium. Add steamed or other vegetables and a salad for a complete meal like the ones pictured for about 500 to 700 calories.

Because fish cooks so quickly, prepared meals you reheat in your oven or microwave oven rarely includes fish. 

Unlike prepared diet meals this simple recipe uses only natural ingredients and has no chemical additives or preservatives.

Update

This recipe and nutrition information was last updated on March 31, 2014 using cod. Substituting other low fat white fish provides about the same number of calories and protein.

Ingredients

• 1 lb (450 g) frozen cod or other white fish
• 2 large (600 g) russet potatoes, washed, peeled and sliced about 1/8-inch thick
• 1 medium (150 g) onion thinly sliced
• 1/2 cup (120 ml) dry white wine or water
• 1 medium (150 g) tomato chopped
• 1 tablespoon (15 ml) romano or parmesan cheese
• 1 clove (5 g) garlic finely chopped
• 1 teaspoon (5 ml) Kosher salt
• 1/4 teaspoon (1.25 ml) fresh ground black pepper
• 2 tablespoons (30 ml) olive oil
• 1/4 teaspoon (1.25 ml) red pepper flakes (optional)

Method of Preparation