Baked Cod and Veggies Recipe

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Baked Cod and Veggies
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Ingredients:

Directions:

  1. • In a large skillet, saute the onion in oil until tender. Add the red pepper, mushrooms, garlic, allspice, salt and pepper; cook and stir over medium heat for 5 minutes. Remove from the heat. Stir in the olives, 1 tablespoon lemon juice and 2 teaspoons parsley. Spoon onto the center of a large piece of heavy-duty foil (about 18 in. x 12 in.).
  2. • Place cod over vegetables; sprinkle with remaining lemon juice and parsley. Fold foil over and fold in the edges twice, forming a pouch. Place on a baking sheet. Bake at 350° for 15-20 minutes or until fish flakes easily with a fork. Open foil carefully to allow steam to escape.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 191.77 Kcal (803 kJ)
Calories from fat 71.83 Kcal
% Daily Value*
Total Fat 7.98g 12%
Cholesterol 54.52mg 18%
Sodium 497.03mg 21%
Potassium 549.14mg 12%
Total Carbs 8.8g 3%
Sugars 4.07g 16%
Dietary Fiber 2.19g 9%
Protein 19.42g 39%
Vitamin C 59.6mg 99%
Iron 0.8mg 4%
Calcium 36.5mg 4%
Amount Per 100 g
Calories 74.46 Kcal (312 kJ)
Calories from fat 27.89 Kcal
% Daily Value*
Total Fat 3.1g 12%
Cholesterol 21.17mg 18%
Sodium 192.99mg 21%
Potassium 213.23mg 12%
Total Carbs 3.42g 3%
Sugars 1.58g 16%
Dietary Fiber 0.85g 9%
Protein 7.54g 39%
Vitamin C 23.2mg 99%
Iron 0.3mg 4%
Calcium 14.2mg 4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.1
    Points
  • 5
    PointsPlus

Good Points

  • saturated fat free

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