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Low Fat Mediterranean Cod
Low Fat Mediterranean Cod
Fiona Haynes
At a Glance
Prep Time : 10min
Cook Time : 15min
Course : Dinner, Entree, Main Course
Special : Easy, Low Fat
Type of Prep : Bake
Occasion : Family Dinner
 
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Mediterranean Cod

From Fiona Haynes,
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This is a simple and delicious cod recipe that's ideal for a quick supper any night of the week. Enjoy with some whole grain rice, quinoa or couscous.

INGREDIENTS:

  • 1 medium onion, thinly sliced
  • 3-ounces fresh baby spinach (half a 6-ounce bag)
  • 1 pound cod fillets, cut into four portions
  • 1 small zucchini, thinly sliced
  • 4 ounces cremini mushrooms, sliced
  • 1 14.5 ounce can crushed tomatoes
  • 1 tsp dried oregano
  • 1/3 cup dry white wine
  • 2 tbsp fresh lemon juice

PREPARATION:

Preheat oven to 425 degrees. Place onions and spinach in the bottom of an 11-inch by 7-inch baking dish. Lay cod on top. Scatter zucchini and mushrooms on top of fish. Add canned tomatoes, oregano, white wine and lemon juice. Cover and place in oven for 15-20 minutes, until cod flakes easily with a fork.

Serves 4.

Per Serving: Calories 175, Calories from Fat 12, Total Fat 1.3g (sat 0.1g), Cholesterol 42mg, Sodium 237mg, Carbohydrate 16.7g, Fiber 4.2g, Protein 24.1g

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