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Recipe of the Month

Baked Cod in Parchment

Ingredients:

3 tbsp extra-virgin olive oil

2 tbsp lemon juice

½ tsp salt

¼ tsp pepper

½ cup fresh parsley or cilantro, chopped

½ cup fresh parsley or cilantro, chopped

4 cod fillets

2 medium carrots, julienned

1 red pepper, julienned

1 lemon, sliced

Method:

Preheat oven to 350°F. In a small bowl, stir together the oil, lemon, salt, pepper and parsley. Cut 4 sheets of parchment paper, each 18 x 18 inches. Onto 1 side of each piece of parchment, place 1 cod fillet and ¼ of the carrots and peppers. Drizzle each with 1 heaping tbsp of the parsley-lemon-oil sauce; top with a lemon slice. Fold the parchment paper over the fish and roll the ends up to create a packet. Place packets on a baking sheet and bake for 12-15 minutes, until fish is opaque.

Makes 4 servings. Per serving (1 fillet packet):

 

241 calories | 27g protein | 12g total fat | 2g saturated fat | 8g mono fat | 2g poly fat | 9g carbohydrate | 2g sugar | 3g fiber | 406mg sodium




 

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