Cod & Veggies
Recipe: #5196
April 17, 2012
Categories: Casseroles, Cod, Tomato, Pacific Northwest, Pacific Rim, Brunch, Oven Bake, Oven Roast, Diabetic, Heart Healthy, High Protein, Low Calorie, Low Carbohydrate, Fresh Tomatoes, more
"A delicious all in one pot meal, low fat and low carb. Any white fish may be used."
Original is 2 servings
Ingredients
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- Garnish
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Nutritional
- Serving Size: 1 (423.1 g)
- Calories 380.9
- Total Fat - 15.7 g
- Saturated Fat - 3.9 g
- Cholesterol - 117.9 mg
- Sodium - 473.6 mg
- Total Carbohydrate - 9.3 g
- Dietary Fiber - 4 g
- Sugars - 4.8 g
- Protein - 49.9 g
- Calcium - 161.4 mg
- Iron - 3.8 mg
- Vitamin C - 70.4 mg
- Thiamin - 0.2 mg
Step by Step Method
Step 1
Preheat oven to 375f degrees. Spray medium size casserole with veggie spray; sprinkle both sides of cod with half of the salt and pepper and place in casserole.
Step 2
Place tomato slices on top of cod and sprinkle with peppers and onion. Sprinkle cajun spice mix over if using. Top with asparagus spears; sprinkle chopped green onion over; sprinkle with the other half of the salt and pepper; spray well with veggies spray. Cover and bake on middle rack of oven for approximately 25 minutes or until fish flakes easily with fork.
Step 3
Garnish with fresh parsley.
Tips
No special items needed.
1 Reviews
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