Cod with Sweet Peppers Recipe

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Publisher Photo

Cod with Sweet Peppers Recipe

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1
Publisher Photo
“This quick and delicious recipe is a long-time family favorite,” notes Judy Grebetz from Racine, Wisconsin. “I like to use three or four different-colored peppers for an extra-pretty presentation.” TASTY TIP: If using fresh oregano on this fish, triple the amount, notes Judy Grebetz. “Then serve with couscous or brown rice to round out the meal.”
MAKES:
4 servings
TOTAL TIME:
Prep/Total Time: 25 min.
MAKES:
4 servings
TOTAL TIME:
Prep/Total Time: 25 min.

Ingredients

  • 1 medium onion, halved and sliced
  • 1 cup reduced-sodium chicken broth
  • 1 tablespoon lemon juice
  • 3 garlic cloves, minced
  • 1-1/2 teaspoons dried oregano
  • 1/2 teaspoon grated lemon peel
  • 1/4 teaspoon salt
  • 4 cod fillets (6 ounces each)
  • 3/4 cup julienned green pepper
  • 3/4 cup julienned sweet red pepper
  • 2-1/2 teaspoons cornstarch
  • 1 tablespoon cold water
  • 1 medium lemon, halved and sliced

Directions

In a large nonstick skillet, combine the first seven ingredients. Bring to a boil. Reduce heat; cover and simmer for 6-8 minutes or until onion is tender.
Arrange fish and peppers over onion mixture. Cover and simmer for 6-9 minutes or until fish flakes easily with a fork and peppers are tender. Remove fish and vegetables and keep warm.
Combine cornstarch and water until smooth; gradually stir into pan juices. Bring to a boil; cook and stir for 2 minutes or until thickened. Spoon over fish and vegetables. Serve with lemon. Yield: 4 servings.
Originally published as Cod with Sweet Peppers in Light & Tasty December/January 2006, p43

Nutritional Facts

6 ounce-weight: 168 calories, 1g fat (0 saturated fat), 65mg cholesterol, 398mg sodium, 10g carbohydrate (4g sugars, 2g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable.

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  • 1 medium onion, halved and sliced
  • 1 cup reduced-sodium chicken broth
  • 1 tablespoon lemon juice
  • 3 garlic cloves, minced
  • 1-1/2 teaspoons dried oregano
  • 1/2 teaspoon grated lemon peel
  • 1/4 teaspoon salt
  • 4 cod fillets (6 ounces each)
  • 3/4 cup julienned green pepper
  • 3/4 cup julienned sweet red pepper
  • 2-1/2 teaspoons cornstarch
  • 1 tablespoon cold water
  • 1 medium lemon, halved and sliced
  1. In a large nonstick skillet, combine the first seven ingredients. Bring to a boil. Reduce heat; cover and simmer for 6-8 minutes or until onion is tender.
  2. Arrange fish and peppers over onion mixture. Cover and simmer for 6-9 minutes or until fish flakes easily with a fork and peppers are tender. Remove fish and vegetables and keep warm.
  3. Combine cornstarch and water until smooth; gradually stir into pan juices. Bring to a boil; cook and stir for 2 minutes or until thickened. Spoon over fish and vegetables. Serve with lemon. Yield: 4 servings.
Originally published as Cod with Sweet Peppers in Light & Tasty December/January 2006, p43

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arlene42 User ID: 3610771 144720
Reviewed Feb. 7, 2009

"great low fat"

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