Nutrition Facts

  • One serving:
  • 1 fillet with 1/2 cup vegetables
  • Calories:
  • 232
  • Fat:
  • 9 g
  • Saturated Fat:
  • 1 g
  • Cholesterol:
  • 65 mg
  • Sodium:
  • 243 mg
  • Carbohydrate:
  • 10 g
  • Fiber:
  • 2 g
  • Protein:
  • 29 g
  • Diabetic Exch:
  • 5 very lean meat, 2 vegetable.

Baked Cod and Veggies

“This tastes great whether prepared in the oven or on the grill,” Monica Woods assures from Springfield, Missouri.

SERVINGS

2

CATEGORY

Lower Fat

METHOD

Baked

PREP

20 min.

COOK

15 min.

TOTAL

35 min.

INGREDIENTS

  • 1 small onion, halved and sliced
  • 1 tablespoon olive oil
  • 1 small sweet red pepper, diced
  • 1 cup sliced fresh mushrooms
  • 1 garlic clove, minced
  • 1/4 teaspoon ground allspice
  • Dash salt
  • Dash pepper
  • 2 tablespoons sliced ripe olives, drained
  • 2 tablespoons lemon juice, divided
  • 3 teaspoons minced fresh parsley, divided
  • 2 cod fillets (6 ounces each)

DIRECTIONS

In a large skillet, saute the onion in oil until tender. Add the red pepper, mushrooms, garlic, allspice, salt and pepper; cook and stir over medium heat for 5 minutes. Remove from the heat. Stir in the olives, 1 tablespoon lemon juice and 2 teaspoons parsley. Spoon onto the center of a large piece of heavy-duty foil (about 18 in. x 12 in.).
    Place cod over vegetables; sprinkle with remaining lemon juice and parsley. Fold foil over and fold in the edges twice, forming a pouch. Place on a baking sheet. Bake at 350° for 15-20 minutes or until fish flakes easily with a fork. Open foil carefully to allow steam to escape. Yield: 2 servings.

Printed from tasteofhome.com Oct 12, 2008

Copyright Reiman Media Group, Inc © 2008