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Baked Cod With Vegetables




Source of Recipe


Phyllis_aka_Filus






List of Ingredients



• 1 small onion, halved and sliced
  
• 1 tablespoon olive oil
  
• 1 small sweet red pepper
  
• 1 cup sliced fresh mushrooms
  
• 1 garlic clove, minced
  
• 1/4 teaspoon allspice
  
• Dash salt
  
• Dash pepper
  
• 2 tablespoons sliced ripe olives, drained
  
• 2 tablespoons lemon juice, divided
  
• 3 teaspoons minced fresh parsley, divided
  
• 2 (6 ounce) cod fillets
  






Instructions



1. I na large skillet, saute the onion in oil until tender. Add the next 6 ingredients; cook and stir over medium heat for 5 minutes. Remove from heat. Stir in olives, 1 tablespoon lemon juice and 2 teaspoons parsley. Spoon into the center of a large piece of heavy duty aluminum foil, about 18x12 inch.
   
2. Place cod over vegetables, sprinkle with remaining lemon juice and parsley. Fold foil over and fold the edges twice forming a pouch. Place on a baking sheet. Bake at 350 degrees for 15 to 20 minutes or until fish flakes easily with a fork. Open foil carefully to allow steam to escape.
   
3. 1 fillet w/1/2 c. vegetables equals: 232 calories…9 gm fat (1 gm saturated)…65 mg cholesterol…243 mg sodium…10 gm carbohydrate…2 gm fiber…29 gm protein ++++ Exchanges: 5 very lean meat…2 vegetable ++++ WWP: 5