This is a fast and easy way to cook fish.
4 - 1
inch cod fillets, or halibut or salmon, about 6 ounces each
1/8 cup chopped fresh dill
Salt and pepper to taste
1 small sweet onion, sliced
1 medium bell pepper (any color)
1 teaspoon fresh lemon zest
2 Roma or plum tomatoes
Heat oven to 450 degrees
F. Place a large sheet of aluminum foil on a baking sheet with the long
side facing you. Spray foil with olive oil cooking spray. Place the fish
fillets on oiled side of foil. Spray top of fillets with a light spray
of cooking spray.
Sprinkle with salt and freshly ground black pepper to taste. Add chopped
fresh dill or another fresh herb over top of fillets or add one small
sliced onion and one sliced bell pepper. Sprinkle fresh lemon zest. Seed,
core and cut two Roma or plum tomatoes in strips and place on top.
Double-fold the long ends together, fold over edges and crimp to seal
Bake the fish for 15 minutes in preheated hot oven. Fish is done when
it flakes with the tines of a fork. Cut cooking time by 2 to 3 minutes
if fillets are only ¾ inch thick. After cooking, cut through the
foil and transfer each portion to a plate and spoon juices from packet
over each serving.
Per Serving: 171 Calories;
1g Fat (7.7% calories from fat); trace Saturated Fat; 31g Protein; 7g
Carbohydrate; 2g Dietary Fiber; 73mg Cholesterol; 99mg Sodium. Exchanges:
4 Lean Meat; 1 1/2 Vegetable; 0 Fruit.
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