Baked Tomato-Cod Florentine
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 lb cod, cut into four 4 oz pieces 10 oz chopped frozen spinach, thawed and squeezed dry1/4 cup fat-free plain yogurt 2 tsp dried dill1/2 tsp dried oregano1/2 cup sweet onion (about 1/2 medium), diced1/2 tbsp garlic powder 1 plum tomato, sliced thinly4 large zucchini or summer squash, thinly sliced into ribbons1/4 tsp salt1 tsp lemon-pepper seasoning
Preheat oven to 400ºF. Coat a shallow baking pan with cooking spray.
Sprinkle cod with salt and pepper, place in prepared pan and set aside.
In a food processor, combine spinach, yogurt, dill, oregano, onion and garlic powder and puree.
Spoon spinach mixture evenly over fish, top with slices of tomato.
Bake 15 minutes.
Meanwhile, in a non-stick frying pan, saute zucchini ribbons in a small amount of water until just cooked. Sprinkle with salt and lemon pepper.
Form a "bed" of zucchini on each plate, top each with a portion of fish and serve.
Number of Servings: 4
Recipe submitted by SparkPeople user JO_JO_BA.
Sprinkle cod with salt and pepper, place in prepared pan and set aside.
In a food processor, combine spinach, yogurt, dill, oregano, onion and garlic powder and puree.
Spoon spinach mixture evenly over fish, top with slices of tomato.
Bake 15 minutes.
Meanwhile, in a non-stick frying pan, saute zucchini ribbons in a small amount of water until just cooked. Sprinkle with salt and lemon pepper.
Form a "bed" of zucchini on each plate, top each with a portion of fish and serve.
Number of Servings: 4
Recipe submitted by SparkPeople user JO_JO_BA.
Nutritional Info Amount Per Serving
- Calories: 127.3
- Total Fat: 1.0 g
- Cholesterol: 42.2 mg
- Sodium: 130.6 mg
- Total Carbs: 6.2 g
- Dietary Fiber: 2.2 g
- Protein: 23.6 g
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