Broiled Cod with Spinach
Serve with a green salad.
4 cod fish
fillets (about 3 1/2 ounces each)
1/2 teaspoon fresh ground black pepper
1 tablespoon fresh lemon juice
1 can diced low sodium tomatoes
1 teaspoon olive oil
1/2 cup chopped sweet onions
1/2 cup frozen spinach, thawed
2 tablespoons brown sugar
1/2 teaspoon oregano
1 1/2 teaspoons fresh basil, chopped or 1/2 teaspoon basil
2 tablespoons red wine vinegar
Place oven temperature
to broil. Arrange fish fillets on broiler rack, sprinkle with fresh ground
pepper and lemon juice.
Place fish in oven on the rack closest to the broiler. While fish is broiling,
add 1 teaspoon of olive oil to a nonstick skillet and saute onions until
translucent. Add remaining ingredients to pan and cook five to 10 more
When fish is white in the center and starts to flake, remove from oven
and top with tomato and spinach. Serve over a bed of wild rice if desired.
141 Calories; 2g Fat (13.0% calories from fat); trace Saturated Fat; 21g
Protein; 9g Carbohydrate; 1g Dietary Fiber; 49mg Cholesterol; 81mg Sodium.
Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0
Fat; 1/2 Other Carbohydrates.
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