Nutrition Facts

  • One serving:
  • Calories:
  • 154
  • Fat:
  • 8 g
  • Saturated Fat:
  • 1 g
  • Cholesterol:
  • 43 mg
  • Sodium:
  • 304 mg
  • Carbohydrate:
  • 3 g
  • Fiber:
  • 1 g
  • Protein:
  • 18 g
  • Diabetic Exchange:
  • 3 very lean meat, 1 fat.


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Cod Delight

Simple & Delicious - try a FREE ISSUE today!

Though I used to whip up this delightful seasoned cod with tomatoes and onion in the oven, the microwave lets me enjoy it even faster. I like to serve the pretty main course to company. Everyone likes it and requests the recipe right away. –Nancy Daugherty, Cortland, Ohio

SERVINGS: 4

CATEGORY: Lower Fat

METHOD: Microwave

TIME: Prep/Total Time: 10 min.

Ingredients:

  • 1 pound cod fillets
  • 1/2 cup chopped tomatoes
  • 1/3 cup finely chopped onion
  • 2 tablespoons water
  • 2 tablespoons canola oil
  • 4-1/2 teaspoons lemon juice
  • 1 teaspoon dried parsley flakes
  • 1/2 teaspoon minced garlic
  • 1/2 teaspoon minced fresh basil
  • 1/8 teaspoon salt
  • 1 teaspoon seafood seasoning

Directions:

Place the cod fillets in a shallow microwave-safe dish. In a small bowl, combine the tomatoes, onion, water, oil, lemon juice, parsley, garlic, basil and salt; spoon over cod. Sprinkle with seafood seasoning.
    Cover and microwave on high for 6 minutes or until fish flakes easily with a fork. Yield: 4 servings.


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