Tarragon Cod with Vegetables
1 1/2 pounds frozen cod fillets
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1 tablespoon minced fresh tarragon or 1 teaspoon dried
1 tablespoon fresh lemon juice
1 1/2 cups chopped mushrooms
1 1/2 cups thinly sliced carrots
3/4 cup celery, chopped
2 tablespoons chopped fresh parsley
1 tablespoon margarine, cut into 6 small pieces
Preheat the oven to 350F. Place frozen fish on a sheet of heavy duty aluminum foil; season with salt and pepper. Sprinkle the tarragon and lemon juice on the fish. Add all the chopped vegetables and the fresh parsley. Dot with margarine; fold and crimp the foil to make a tight package. Bake for 40 minutes if the fish was frozen or 35 minutes if it was thawed when it was put in the oven. To serve, put on individual plates and slit the foil across the top so diners can easily fold it back to enjoy the entree. Serves 6.
Nutrition Information per serving: Serving Size: 3 1/2 oz. Fish plus 1/3 cup vegetables
Calories 130, Calories From Fat 25, Total Fat 3 g, Saturated Fat 1 g, 105F 49 mg, Sodium 205 mg, Total Carbohydrate 4 g, Dietary Fiber 1 g, Sugars 2 g, Protein 21 g
Diabetic Exchanges: 1 Vegetable, 3 Meat Very Lean
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