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Cod w/Sweet Peppers -- e-w

Source of Recipe

Adapted from Light & Tasty 2005 – J. Grebetz; Racine, WI
Cod w/Sweet Peppers

Serves: 4

1 medium onion, halved and sliced
1 c. reduced-sodium chicken broth
1 T. lemon juice
3 garlic cloves, minced
1-1/2 tsp. dried oregano
1/2 tsp. grated lemon peel
1/8 tsp. salt

4 cod fillets (6 oz. each)
3/4 c. julienned sweet green pepper
3/4 c. julienned sweet red pepper
2-1/2 tsp. cornstarch
1 T. cold water
1 medium lemon, halved and sliced

In a large nonstick skillet, combine the first 7 ingredients. Bring to a boil. Reduce heat; cover and simmer 6-8 minutes or until onion is tender.

Arrange fish and peppers over onion mixture. Cover and simmer for 6-9 minutes or until fish flakes easily with a fork and peppers are tender. Remove fish and peppers and keep warm.

Combine cornstarch and water until smooth; gradually stir into pan juices. Bring to a boil; cook and stir for 2 minutes or until thickened. Spoon over fish and vegetables. Serve with lemon.

1 fish fillet and 1/3 c. vegetables mixture and 1/4 c. sauce equals: 168 calories…1 gm fat (trace saturated)…65 mg cholesterol…324 mg sodium…10 gm carbohydrate…2 gm fiber…29 gm protein ++++ Exchanges: 4 very lean meat…1 vegetable +++ WWP: 3