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Baked Cod

Heart.Foods's picture
  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
  Salt 1⁄4 Teaspoon
  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.
Set aside.
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.

Recipe Summary

Difficulty Level: 
Main Dish

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Average: 4.3 (18 votes)

Nutrition Rank

Nutrition Facts

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

Baked Cod Recipe