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Baked Cod and Veggies Recipe
Baked Cod and Veggies Recipe photo by Taste of Home

Baked Cod and Veggies Recipe

Publisher Photo
“This tastes great whether prepared in the oven or on the grill,” Monica Woods assures from Springfield, Missouri.
TOTAL TIME: Prep: 20 min. Bake: 15 min.
MAKES:2 servings
TOTAL TIME: Prep: 20 min. Bake: 15 min.
MAKES: 2 servings

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)

Nutritional Facts

1 fillet with 1/2 cup vegetables equals 232 calories, 9 g fat (1 g saturated fat), 65 mg cholesterol, 243 mg sodium, 10 g carbohydrate, 2 g fiber, 29 g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable.

Directions

  1. 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.).
  2. 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.
Originally published as Baked Cod and Veggies in Cooking for 2 Summer 2006, p14

Nutritional Facts

1 fillet with 1/2 cup vegetables equals 232 calories, 9 g fat (1 g saturated fat), 65 mg cholesterol, 243 mg sodium, 10 g carbohydrate, 2 g fiber, 29 g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable.

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

Reviews for Baked Cod and Veggies

AVERAGE RATING
   (5)
RATING DISTRIBUTION
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 (5)
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MY REVIEW
Reviewed Jul. 31, 2013

I'm not a huge fish fan, but we really enjoyed this! It's definitely a good intro to seafood.

MY REVIEW
Reviewed Mar. 8, 2012

Wonderful recipe we both loved it. I didn't have any fresh parsley so I used cilantro.

MY REVIEW
Reviewed Sep. 16, 2011

Delicious! Wouldn't change a thing.

MY REVIEW
Reviewed Feb. 26, 2009

I made this and thought it might be a little "boring" but it was actually so good that I will be making it again...and again. Thanks!

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