Baked Cod and Veggies Recipe

By CarolineNGa

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)

Details

Servings 2
Preparation time 20mins
Cooking time 35mins
Adapted from tasteofhome.com

Preparation

Step 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.).

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.

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.