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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 196.8
  • Total Fat: 6.0 g
  • Cholesterol: 64.1 mg
  • Sodium: 296.7 mg
  • Total Carbs: 7.3 g
  • Dietary Fiber: 2.1 g
  • Protein: 10.8 g

View full nutritional breakdown of Cod & Fresh Vegetables calories by ingredient
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Cod & Fresh Vegetables

Submitted by: LUPINTHE3RD

Introduction

In this dish, vegetables are sauteed briefly to retain their fresh flavor and character and are then added to the fish and baked in the oveen. In this dish, vegetables are sauteed briefly to retain their fresh flavor and character and are then added to the fish and baked in the oveen.
Number of Servings: 6

Ingredients

    1 pounds cod (or about 4 fillets)
    2 tbsp vegetable oil
    1 cup chopped yellow onion
    1/2 cup chopped green bell pepper
    1/2 cup chopped red bell pepper
    4 oz mushrooms, sliced
    2 cloves garlic, chopped
    1 tbsp chopped fresh basil (or 1 tsp of dried basil)
    1/2 tsp salt
    1 large tomato, seeded, chopped, and drained
    2 tbsp fresh lemon juice
    freshly ground pepper to taste

Directions

Preheat oven to 425F. Place fish in a 7-x-11-inch backing dish lightly coated with cooking spray or oil. In a medium skillet over medium heat, warm oil. Add onion, bell pepper, mushrooms, and garlic and saute until tender, about 7 minutes. Stir in seasonings, tomato, and lemon juice. Saute until well blended, about 2 minutes longer.

Pour vegetable mixture over fish. Bake, uncovered, until fish flakes, about 20 minutes.

Makes 4 to 6 servings.

Number of Servings: 6

Recipe submitted by SparkPeople user LUPINTHE3RD.





TAGS:  Fish | Dinner | Fish Dinner |

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Member Ratings For This Recipe

  • I just made this for myself & it was absolutely amazing! I'm studying in Italy for the semester and have been having a hard time finding recipes I can make with my cooking utensils and food I can find at the store, but this was so easy to make and delicious! - 2/24/10

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