Lemon-Pepper Cod With Vegetable Medley
Created by Cheesehead on November 24, 2011
- Servings: 4
- Prep Time: 10m
- Cook Time: 15m
- Recipe #3035
Ingredients
- 1 to 1 1/2 pounds cod fish, cut in 4 pieces
- 1 to 2 teaspoon lemon-pepper seasoning
- 1 tablespoon shallot
- 1 tablespoon butter
- 1 tablespoon green goddess salad dressing, base
- 2 teaspoons water
- 1/3 cup light mayonnaise
- 3 cups cauliflower florets
- 1 cup carrot, peeled and sliced into 2-inch strips
- 2 teaspoons olive oil
- 1 teaspoon dried basil
How to Make
-
Step 1: Preheat oven to 350°. Rinse the fish and place on a nonstick baking sheet. Sprinkle both sides with lemon-pepper and sprinkle shallots over the top.
-
Step 2: Divide the butter into 4 pats and place one on top of each piece of fish. The fish will cook in 15-20 min, depending on how thick it is, so it should be popped into the oven the same time you start the water for the veggies.
-
Step 3: While the fish is cooking, cut the vegetables into bite size pieces. Set aside until the final 5 minutes of fish cooking time, but make sure you have 1 quart of water boiling by that point.
-
Step 4: Prepare the sauce by mixing the Green Goddess dressing base with water, let stand a minute, then whisk with light mayonnaise. Place the bowl on the table.
-
Step 5: Once the fish is close, add the vegetables to the boiling water, cook 3-4 min, till carrots are tender. Drain without rinsing, place in a small bowl.
-
Step 6: Crumble basil over the top, drizzle with olive oil and toss to coat. Divide between 4 plates, add the fish.
Nutritional Facts
- Serving Size: 1 (257.2 g)
- Calories 582.5
- Total Fat - 14.9 g
- Saturated Fat - 4.3 g
- Cholesterol - 30.6 mg
- Sodium - 1000.8 mg
- Total Carbohydrate - 104.2 g
- Dietary Fiber - 1.7 g
- Sugars - 68 g
- Protein - 9.7 g
- Calcium - 50.4 mg
- Iron - 2 mg
- Vitamin C - 102.2 mg
- Thiamin - 0.1 mg