Biggest Loser Moses & Olivia Baked Cod with Asparagus
- Number of Servings: 1
Ingredients
4 oz fresh cod filet1/2 bunch fresh asparagus (8 oz)1 bunch scallions, cleaned and trimmed2 tsp Parmesan cheese, grated 1 lemonpeppergarlic powderdill (preferably fresh)cooking oil spray
Instructions
Preheat oven to 400 degrees Fahrenheit. Lightly spray baking dish with cooking oil spray. Place scallions on bottom of baking dish (making a bed for the cod). Season cod with 1/4 teaspoon garlic powder, 1/4 lemon juiced, 1/8 teaspoon coarse black pepper, and a sprig of dill. Tent cod baking dish with a piece of foil. Set aside while preparing asparagus.
Place asparagus in another baking dish or baking pan and spray lightly with cooking oil spray. Season with 1/4 teaspoon of garlic powder, 1 teaspoon parmesan, 1/4 lemon juiced, and 1/8 teaspoon coarse black pepper. Place both dishes in preheated oven and bake for 7 minutes.
In the meantime, slice the other half of the lemon and caramelize the slices in a pan.
Remove asparagus from oven; keep warm. Remove tent from cod. Bake cod for another 3 minutes. Place cod on a dinner plate. Top with a fresh dill sprig and a caramelized lemon wheel. Place asparagus next to cod on plate. Sprinkle with remainder of parmesan.
Nutritional information (per serving):
Calories 170
Fat calories 20
Total fat 2 grams
Saturated fat 0.5 grams
Cholesterol 60 milligrams
Sodium 110 milligrams
Total carbohydrates 13 grams
Fiber 6 grams
Sugars 6 grams
Protein 26 grams
Serving Size: 1 serving
Number of Servings: 1
Recipe submitted by SparkPeople user PASHWO.
Preheat oven to 400 degrees Fahrenheit. Lightly spray baking dish with cooking oil spray. Place scallions on bottom of baking dish (making a bed for the cod). Season cod with 1/4 teaspoon garlic powder, 1/4 lemon juiced, 1/8 teaspoon coarse black pepper, and a sprig of dill. Tent cod baking dish with a piece of foil. Set aside while preparing asparagus.
Place asparagus in another baking dish or baking pan and spray lightly with cooking oil spray. Season with 1/4 teaspoon of garlic powder, 1 teaspoon parmesan, 1/4 lemon juiced, and 1/8 teaspoon coarse black pepper. Place both dishes in preheated oven and bake for 7 minutes.
In the meantime, slice the other half of the lemon and caramelize the slices in a pan.
Remove asparagus from oven; keep warm. Remove tent from cod. Bake cod for another 3 minutes. Place cod on a dinner plate. Top with a fresh dill sprig and a caramelized lemon wheel. Place asparagus next to cod on plate. Sprinkle with remainder of parmesan.
Nutritional information (per serving):
Calories 170
Fat calories 20
Total fat 2 grams
Saturated fat 0.5 grams
Cholesterol 60 milligrams
Sodium 110 milligrams
Total carbohydrates 13 grams
Fiber 6 grams
Sugars 6 grams
Protein 26 grams
Serving Size: 1 serving
Number of Servings: 1
Recipe submitted by SparkPeople user PASHWO.
Nutritional Info Amount Per Serving
- Calories: 176.8
- Total Fat: 2.2 g
- Cholesterol: 44.5 mg
- Sodium: 161.1 mg
- Total Carbs: 14.7 g
- Dietary Fiber: 6.0 g
- Protein: 27.1 g
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