|Vegetable oil spray||1|
|Sliced carrots||1 Cup (16 tbs)|
|Cubed potatoes||2 Cup (32 tbs)|
|Acceptable margarine||2 Tablespoon, melted|
|Fresh lemon juice||2 Tablespoon|
|Ground white pepper||1⁄4 Teaspoon|
|Cod||1 1⁄2 Pound, cut into 2 inch pieces|
|Sliced green onion||1⁄2 Cup (8 tbs)|
|Finely chopped fresh parsley||2 Tablespoon|
|Finely chopped fresh dill||1 Tablespoon|
|Shredded part skim mozzarella cheese||2 Ounce|
|Grated parmesan cheese||2 Tablespoon|
Preheat oven to 400° F.
Lightly spray a baking dish with vegetable oil.
Place carrots and potatoes in dish.
In a small bowl, combine margarine, lemon juice, 1/4 teaspoon salt and 1/4 teaspoon white pepper.
Pour this mixture over vegetables.
Cover dish and bake 25 minutes.
Rinse cod under cool water and dry thoroughly with paper towels.
Season cod with 1/4 teaspoon salt and 1/4 teaspoon white pepper.
Mix fish, green onion, parsley and dill with cooked vegetables.
Cover and return to oven for 15 minutes.
In a small bowl, combine cheeses and sprinkle on top of fish and vegetables.
Bake uncovered 2 minutes more.
MICROWAVE METHOD Prepare vegetables in casserole as directed.
Cover with plastic wrap, vented, and microwave 8 to 10 minutes on high.
Add fish and cook, covered and vented, 5 to 6 minutes on high.
Add cheeses and cook uncovered 2 minutes more.
Serving size: Complete recipe
Calories 1518 Calories from Fat 434
% Daily Value*
Total Fat 49 g75.4%
Saturated Fat 16.5 g82.7%
Trans Fat 0 g
Cholesterol 355.3 mg118.4%
Sodium 1812 mg75.5%
Total Carbohydrates 112 g37.3%
Dietary Fiber 17 g67.9%
Sugars 12.2 g
Protein 160 g319.4%
Vitamin A 545% Vitamin C 319.2%
Calcium 108.4% Iron 60.1%
*Based on a 2000 Calorie diet