02-18-2005, 06:19 AM
Foiled Cod
1 1/2 cups fresh mushrooms, sliced
2 Tbl. dry white wine
1/2 cup onion, chopped
1/2 tsp. thyme, crushed
1 tsp. olive oil
1/8 tsp. pepper
1 cup tomato, chopped
1 pound skinless cod*
Sauté mushrooms and onions in oil in a large skillet, just until onion is tender. Add remaining ingredients except for fish.
Cut piece of heavy-duty aluminum foil twice the length of a baking pan. Place foil in pan, and spray with vegetable cooking spray. Arrange fish in single layer on foil. Top each fillet with equal portions of vegetable mixture. Bring foil up over fish and close all edges with tight double folds.
Bake at 350° for 10 to 15 minutes or just until fish flakes easily.
Yield:4 servings
*Note:Any white flesh fish can be substituted for cod, such as haddock, perch or sole.
PER SERVING: CALORIES 167 FAT 2.5g SATURATED FAT 0.3g SODIUM 109mg CARBOHYDRATE 7g PROTEIN 28g CHOLESTEROL 53mg FIBER 1.8g
Exchange: 4 very lean meat, 1/2 carbohydrate (1 vegetable
1 1/2 cups fresh mushrooms, sliced
2 Tbl. dry white wine
1/2 cup onion, chopped
1/2 tsp. thyme, crushed
1 tsp. olive oil
1/8 tsp. pepper
1 cup tomato, chopped
1 pound skinless cod*
Sauté mushrooms and onions in oil in a large skillet, just until onion is tender. Add remaining ingredients except for fish.
Cut piece of heavy-duty aluminum foil twice the length of a baking pan. Place foil in pan, and spray with vegetable cooking spray. Arrange fish in single layer on foil. Top each fillet with equal portions of vegetable mixture. Bring foil up over fish and close all edges with tight double folds.
Bake at 350° for 10 to 15 minutes or just until fish flakes easily.
Yield:4 servings
*Note:Any white flesh fish can be substituted for cod, such as haddock, perch or sole.
PER SERVING: CALORIES 167 FAT 2.5g SATURATED FAT 0.3g SODIUM 109mg CARBOHYDRATE 7g PROTEIN 28g CHOLESTEROL 53mg FIBER 1.8g
Exchange: 4 very lean meat, 1/2 carbohydrate (1 vegetable