(Sorry, no picture with this one :-( )
Easy, Low-fat, Low-carb, & high-vitamin
Minutes to Prepare: 10
Minutes to Cook: 15
Number of Servings: 2
Ingredients
2 lbs fresh Cod
1 T Butter, unsalted
3 medium Roma Tomatoes
1/2 orange (Including peel)
1/4 Lemon (Including peel)
1 Med. Green Bell Pepper
2 cups dry White Wine
1 T black pepper
1/2 pound fresh Spinach
Directions
Grease bottom of large baking pan with butter, and lay cod filets on top.
Chop tomatoes, 1/2 orange (including peel), 14/lemon (including peel), and bell pepper in a food processor. Spread over cod. Add wine and black pepper. Bake uncovered in 400 degree oven 15 minutes or until cod is cooked through.
Layer cod and veggie sauce on top of bed of spinach. Use any remaining liquid/fruit mix from the pan as your 'salad dressing' on the spinach.
Serving Size: makes two large dinners
Number of Servings: 2
Nutritional Info:
Servings Per Recipe: 2
Serving Size: 1 serving
Amount Per Serving
Calories 698.0
Total Fat 10.9 g
Saturated Fat 4.6 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 2.5 g
Cholesterol 265.1 mg
Sodium 378.5 mg
Potassium 2,048.2 mg
Total Carbohydrate 34.2 g
Dietary Fiber 11.5 g
Sugars 8.1 g
Protein 106.9 g
Vitamin A 12.3 %
Vitamin B-12 79.6 %
Vitamin B-6 71.3 %
Vitamin C 75.7 %
Vitamin D 0.0 %
Vitamin E 9.5 %
Calcium 41.9 %
Copper 27.6 %
Folate 13.3 %
Iron 60.2 %
Magnesium 64.3 %
Manganese 98.2 %
Niacin 59.7 %
Pantothenic Acid 9.6 %
Phosphorus 69.1 %
Riboflavin 27.1 %
Selenium 245.6 %
Thiamin 32.0 %
Zinc 20.9 %
Easy, Low-fat, Low-carb, & high-vitamin
Minutes to Prepare: 10
Minutes to Cook: 15
Number of Servings: 2
Ingredients
2 lbs fresh Cod
1 T Butter, unsalted
3 medium Roma Tomatoes
1/2 orange (Including peel)
1/4 Lemon (Including peel)
1 Med. Green Bell Pepper
2 cups dry White Wine
1 T black pepper
1/2 pound fresh Spinach
Directions
Grease bottom of large baking pan with butter, and lay cod filets on top.
Chop tomatoes, 1/2 orange (including peel), 14/lemon (including peel), and bell pepper in a food processor. Spread over cod. Add wine and black pepper. Bake uncovered in 400 degree oven 15 minutes or until cod is cooked through.
Layer cod and veggie sauce on top of bed of spinach. Use any remaining liquid/fruit mix from the pan as your 'salad dressing' on the spinach.
Serving Size: makes two large dinners
Number of Servings: 2
Nutritional Info:
Servings Per Recipe: 2
Serving Size: 1 serving
Amount Per Serving
Calories 698.0
Total Fat 10.9 g
Saturated Fat 4.6 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 2.5 g
Cholesterol 265.1 mg
Sodium 378.5 mg
Potassium 2,048.2 mg
Total Carbohydrate 34.2 g
Dietary Fiber 11.5 g
Sugars 8.1 g
Protein 106.9 g
Vitamin A 12.3 %
Vitamin B-12 79.6 %
Vitamin B-6 71.3 %
Vitamin C 75.7 %
Vitamin D 0.0 %
Vitamin E 9.5 %
Calcium 41.9 %
Copper 27.6 %
Folate 13.3 %
Iron 60.2 %
Magnesium 64.3 %
Manganese 98.2 %
Niacin 59.7 %
Pantothenic Acid 9.6 %
Phosphorus 69.1 %
Riboflavin 27.1 %
Selenium 245.6 %
Thiamin 32.0 %
Zinc 20.9 %
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