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Related recipes: Cod, Corn-Free, Dairy-Free, Easy, Egg-Free, Fish, Garlic, Herbs, Low-Carb, Low-Sugar, Main Dishes, Mushrooms, Onions, Seafood, Summer Squash, Tomatoes, Wheat-Free, Whitefish, Winter
Add these dishes to make a full meal:
Yield: 4 servings
1 1/4 lbs (570g) cod fillets, (or any white fish fillet)
1 Tbs (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 Tbs (5g) fresh parsley, chopped
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.
Copyright © 2007 Healthnotes, Inc. All rights reserved. www.healthnotes.com
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–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 September 2008.
