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Tomato Topped Cod

Monday, July 21, 2014

I wanted to share a new recipe with my Natural Remedies For Healthy Living Team and decided to share it with ALL my sparkfriends! Tomatoes are starting to ripen everywhere so I wanted you all to be able to use them in a yummy recipe with fish! I hope you like it! I found this recipe in the Taste Of Home Guilt Free Cooking book and its a tasty recipe that is diet friendly AND delicious!

Tomato Topped Cod

1 1/2 cups water
2 Tbsp lemon juice
1 1/2 lbs cod fillets or 6 fillets
pepper to taste
1 small onion
2 large tomatoes, sliced
1/2 cup chopped green pepper
1/2 cup seasoned bread crumbs
1/4 cup grated parmesan cheese
1/2 tsp dried basil
1 Tbsp olive or vegetable oil

1. In a bowl combine water and lemon juice. Add fish and soak for 5 minutes.
2. Drain and place fish in a baking dish coated with nonstick cooking spray.
3. Sprinkle fish with pepper and layer with onion, tomatoes and green pepper.
4. Combine remaining ingredients and sprinkle over top of fish.
5. Bake uncovered in 375 degree oven for 20 - 30 minutes until fish flakes easily with fork.

Yields 6 servings. Per serving:
Calories = 158
Fat = 4 gm (no saturated fat)
Cholesterol = 33 mg
Sodium = 391
Carbohydrates = 13
Protein = 16 gm

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