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Cod With Sweet Peppers




Source of Recipe


Phyllis_aka_Filus






List of Ingredients



• 1 medium onion, halved and sliced
  
• 1 cup reduced sodium chicken broth
  
• 1 tablespoon lemon juice
  
• 3 garlic cloves, minced
  
• 1 1/2 teaspoons dried oregano
  
• 1/2 teaspoon grated lemon peel
  
• 1/8 teaspoon salt
  
• 4 (6 ounce) cod fillets
  
• 3/4 cup julienned sweet green pepper
  
• 3/4 cup julienned sweet red pepper
  
• 2 1/2 teaspoons cornstarch
  
• 1 tablespoon cold water
  
• 1 medium lemon, halved and sliced
  






Instructions



1. In a large nonstick skillet, combine the first 7 ingredients. Bring to a boil. Reduce heat; cover and simmer 6 to 8 minutes or until onion is tender.
   
2. Arrange fish and peppers over onion mixture. Cover and simmer for 6 to 9 minutes or until fish flakes easily with a fork and peppers are tender. Remove fish and peppers and keep warm.
   
3. 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.
   






Final Comments


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