More About Cod with Sweet Peppers
Total Time
Prep/Total Time: 25 min.
Makes
4 servings
Ingredients
1 medium onion, halved and sliced
1 cup reduced-sodium chicken broth
1 tablespoon lemon juice
3 garlic cloves, minced
1-1/2 teaspoons dried oregano
1/2 teaspoon grated lemon zest
1/4 teaspoon salt
4 cod fillets (6 ounces each)
3/4 cup julienned green pepper
3/4 cup julienned sweet red pepper
2-1/2 teaspoons cornstarch
1 tablespoon cold water
1 medium lemon, halved and sliced
Directions
In a large nonstick skillet, combine the first 7 ingredients. Bring to a boil. Reduce heat; cover and simmer until onion is tender, 6-8 minutes.
Arrange fish and peppers over onion mixture. Cover and simmer until fish flakes easily with a fork and peppers are tender, 6-9 minutes. Remove fish and vegetables; keep warm.
Combine cornstarch and water until smooth; gradually stir into pan juices. Bring to a boil; cook and stir until thickened, about 2 minutes. Spoon over fish and vegetables. Serve with lemon.
Nutrition Facts
1 fillet with 1/3 cup pepper mixture: 168 calories, 1g fat (0 saturated fat), 65mg cholesterol, 398mg sodium, 10g carbohydrate (4g sugars, 2g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable.
Prep/Total Time: 25 min.
Makes
4 servings
Ingredients
1 medium onion, halved and sliced
1 cup reduced-sodium chicken broth
1 tablespoon lemon juice
3 garlic cloves, minced
1-1/2 teaspoons dried oregano
1/2 teaspoon grated lemon zest
1/4 teaspoon salt
4 cod fillets (6 ounces each)
3/4 cup julienned green pepper
3/4 cup julienned sweet red pepper
2-1/2 teaspoons cornstarch
1 tablespoon cold water
1 medium lemon, halved and sliced
Directions
In a large nonstick skillet, combine the first 7 ingredients. Bring to a boil. Reduce heat; cover and simmer until onion is tender, 6-8 minutes.
Arrange fish and peppers over onion mixture. Cover and simmer until fish flakes easily with a fork and peppers are tender, 6-9 minutes. Remove fish and vegetables; keep warm.
Combine cornstarch and water until smooth; gradually stir into pan juices. Bring to a boil; cook and stir until thickened, about 2 minutes. Spoon over fish and vegetables. Serve with lemon.
Nutrition Facts
1 fillet with 1/3 cup pepper mixture: 168 calories, 1g fat (0 saturated fat), 65mg cholesterol, 398mg sodium, 10g carbohydrate (4g sugars, 2g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable.
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