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Baked Cod on Bed of Peppers

 

101

Yield

1

servings

Prep

30

min

Cook

15

min

Ready

45

min

Trans-fat Free, Good source of fiber, Low Sodium
 

Ingredients

1 tablespoon olive oil
1 small onions
halved and slivered
1 small sweet red bell peppers
cut into small dice
1 each garlic cloves
finely minced
1 pinch allspice
ground
*
1 x salt
to taste
*
1 x black pepper
to taste
*
¼ cup black olives
pitted, chopped
*
1 ½ tablespoons parsley leaves
chopped fresh
2 tablespoons lemon juice
fresh
¼ pound fish, cod
or halibut (1" thick), bones removed

Directions

  1. Preheat oven to 350'F.

  2. Heat oil in a nonstick skillet over low heat. Cook onion for 5 minutes. Add bell pepper, garlic, allspice, salt and pepper. Cook another 5 minutes, stirring.

  3. Add olives, 1 tablespoon parsley and 1 tablespoon lemon juice; toss well.

  4. Fold a piece of foil, 18" long, in half crosswise; reopen and place vegetables at center of one side. Top with fish.

  5. Drizzle fish with remaining lemon juice. Season with salt, pepper and remaining parsley.

  6. Fold other half of foil over the fish and crimp edges together well to make a tightly sealed packet. Bake for 15 minutes on a baking sheet. Remove from oven and let rest for 2 minutes.

  7. Serve immediately, cutting the packet open at the table to get the delicious aroma. Carefully remove fish to a plate.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 313g (11.0 oz)
Amount per Serving
Calories 26744% of calories from fat
 % Daily Value *
Total Fat 13g 20%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 49mg 16%
Sodium 72mg 3%
Total Carbohydrate 6g 6%
Dietary Fiber 3g 13%
Sugars g
Protein 45g
Vitamin A 55% Vitamin C 206%
Calcium 6% Iron 8%
* based on a 2,000 calorie diet How is this calculated?

 

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