Related recipes: Cod,
Corn-Free, Dairy-Free, Easy,
Egg-Free, Fast, Fish,
Garlic, Herbs, Low-Carb,
Low-Fat, Low-Fat and Fast, Main Dishes, Mushrooms, Onions,
Seafood, Summer Squash, Tomatoes,
Wheat-Free, Whitefish, Winter
A meal-in-one. Serve with rice or potato for a complete
dinner.
Preparation facts
Yield: 4 servings
Ingredients
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 or sweet peppers, sliced
1 cup (90g) mushrooms, sliced
1 cup (180g) red onion, sliced
1 tomato, cut into small chunks
2 Tbs (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/peppers, 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
Serving Size 1 serving
Calories 174
Calories from Fat 40 (23%)
% Daily Value*
7%Total Fat 5g
3%Saturated
Fat 0.6g
Polyunsaturated Fat 0.8g
Monounsaturated Fat 2.6g
17%Cholesterol 52mg
14%Sodium 343mg
22%Potassium 762mg
2%Total
Carbohydrate 6g
6%Dietary
Fiber 1.5g
Sugars 1g
Sugar Alcohols 0g
54%Protein 27g