Cod with Sweet Peppers

Name: Cod with Sweet Peppers
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings.
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

“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.”

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.

Nutrition 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.

Originally published as Fish 'n' Peppers in Light & Tasty December/January 2006