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A meal-in-one. Serve with rice or potato for a complete
dinner.
Ingredients
1 1/4 pounds (570g) cod fillets, (or any white fish fillet)
1 Tbsp (15mL) olive oil
1/2 tsp (2g) garlic powder
1/2 tsp (3g) salt (sea salt if on a corn-free diet*)
1/2 tsp (2g) black pepper, freshly ground
1 cup (140g) zucchini, sliced
1 cup (90g) mushrooms, sliced
1 cup (180g) red onion, sliced
1 tomato, cut into small chunks
2 Tbsp (5g) fresh parsley, chopped
Directions
Preheat oven to 450°F (230°C).
Divide fish into four portions and place in the center of a 12-inch
(30cm) square of foil.
Brush fish with oil and sprinkle with garlic powder, salt and pepper.
Put zucchini, mushrooms, tomatoes and onions on top of fish. Fold and seal foil.
Place foil pouches on a shallow pan and bake for 20–30 minutes
until fish flakes when tested with a fork.
Fold back foil and sprinkle with fresh parsley. Serve in foil.
* Allergy notes: People following a corn-free diet should avoid iodized
salt since it contains dextrose, which should be avoided by those allergic to corn.
Nutrition Facts
Calories: 179
Total Fat: 5g
% Calories from fat: 23%
Protein: 27g
Carbohydrate: 7g
Cholesterol: 61mg
Sodium: 350mg
Copyright © 2004 Healthnotes, Inc. All rights reserved.
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Foodnotes.
The information presented in Foodnotes is for informational
purposes only and was created by a team of U.S. registered dietitians and food experts.
Consult your doctor, practitioner, and/or pharmacist for any health problem and before using
any supplements, making dietary changes, or before making any changes in prescribed
medications. Information expires March 2005.
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