6 Servings
1 1/2 pounds cod fillets, cut in 2-square-inch pieces
1 pound cubed
potatoes
1 cup sliced carrots
2 tablespoons lemon juice
2 tablespoons margarine,
melted
1/2 teaspoon ground white pepper
2 tablespoons finely chopped parsley
2
ounces shredded part skim mozzarella cheese
1/2 teaspoon salt
1/2 cup sliced
green onions
1 tablespoon finely chopped dill
2 tablespoons grated Parmesan
cheese
Preheat oven to 400F. Lightly spray a baking dish with vegetable oil spray.
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 cold water and dry thoroughly.
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.
Amount Per Serving
Calories 251 Calories from Fat 62
Percent Total Calories
From:
Fat 25% Protein 40% Carb. 35%
Nutrient Amount per Serving Value
Total Fat 7 g 11%
Saturated Fat 2 g 11%
Cholesterol 54 mg 18%
Sodium 405 mg 17%
Total Carbohydrate 22 g 7%
Dietary Fiber 1 g 4%
Sugars 0 g
Protein 25 g
Vitamin A 11% Vitamin C 31% Calcium 0% Iron 13%
