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Provençal Cod Steaks with Wilted Lettuce and Tomato Recipe

Provençal Cod Steaks with Wilted Lettuce and Tomato Recipe

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Provençal Cod Steaks with Wilted Lettuce and Tomato

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Ingredients

Count

Nutrition

163

Calories

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Ingredients:

Serving

6 (6-oz) cod fillets
3 tbsp red wine vinegar
3 tbsp water
1 lemon
1 (12-oz) head romaine lettuce, trimmed
3 cups peeled, seeded, and chopped tomato (about 2 lb)
2 cups coarsely chopped onion
3 garlic cloves, minced
cooking spray
1 tsp salt, divided
1/2 tsp freshly ground black pepper, divided
1/4 cup extra-virgin olive oil

Directions:

Place fillets in a shallow dish. Combine vinegar and 3 tablespoons water; drizzle over fillets. Cover and refrigerate 30 minutes.
Carefully cut rind and white pithy part from lemon using a small knife. Cut lemon crosswise into thin slices; discard seeds. Reserve 6 whole lettuce leaves; coarsely shred remaining lettuce.
Preheat oven to 325°.
Layer about 2 cups shredded lettuce, 1 1/2 cups tomato, 1 cup onion, 1 1/2 teaspoons garlic, and half of the lemon slices in a 13 x 9–inch casserole dish coated with cooking spray. Sprinkle vegetable mixture with 1/4 teaspoon salt and 1/8 teaspoon pepper. Place fillets on top of vegetable mixture. Sprinkle fish evenly with 1/2 teaspoon salt and 1/4 teaspoon pepper. Repeat layers with remaining chopped lettuce, tomato, onion, garlic, and lemon slices. Sprinkle with remaining 1/4 teaspoon salt and 1/8 teaspoon pepper. Top with reserved whole lettuce leaves; drizzle with oil.
Bake at 325° for 20 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove whole lettuce leaves and fillets from pan; keep warm. Return vegetables to oven. Bake an additional 20 minutes or until vegetables are tender. Place 1 whole lettuce leaf on each of 6 plates; top each serving with 1 fillet. Spoon about 1 cup vegetable mixture over each fillet.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	162.98 Kcal (682 kJ)
Calories from fat	88.91 Kcal
		% Daily Value*
Total Fat	9.88g	15%
Cholesterol	13.32mg	4%
Sodium	484.93mg	20%
Potassium	539.37mg	11%
Total Carbs	12.48g	4%
Sugars	7.02g	28%
Dietary Fiber	3.04g	12%
Protein	6.55g	13%
Vitamin C	30.7mg	51%
Iron	0.2mg	1%
Calcium	38.7mg	4%

Amount Per 100 g
Calories	59.35 Kcal (248 kJ)
Calories from fat	32.38 Kcal
		% Daily Value*
Total Fat	3.6g	15%
Cholesterol	4.85mg	4%
Sodium	176.58mg	20%
Potassium	196.4mg	11%
Total Carbs	4.54g	4%
Sugars	2.56g	28%
Dietary Fiber	1.11g	12%
Protein	2.38g	13%
Vitamin C	11.2mg	51%
Iron	0.1mg	1%
Calcium	14.1mg	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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