Cod Fish Recipe: Cod Creole

Cod Fish Creole

This cod fish recipe has a Louisiana creole flair. Serve with brown rice and you have a healthy low calorie tasty fish meal.
1/2 cup    celery, sliced  
1/2 cup    green pepper, chopped  
1 small    onion, sliced thin  
1 8-oz can    tomato sauce  
1/2 tsp    salt  
1/2 tsp    chili powder  
1/4 tsp    garlic powder  
1/4 tsp    dried oregano  
1/4 tsp    dried thyme  
1 lb    cod fillets  

1 Combine celery, green pepper and onion in an 8" square microwave safe baking dish.
2 Cover with plastic wrap and microwave on high for 2 1/2 minutes or until just tender.
3 Mix tomato sauce with seasonings and add to dish.
4 Cover and microwave on high for 2 to 3 minutes.
5 Push vegetable mixture to one side
6 Arrange fillets in dish.
7 Spoon vegetables and sauce over fish.
8 Cover and microwave on high for 4 to 4 1/2 minutes or until fish flakes apart easily. Rotate dish once.
Servings: 5
Ready in: 15 minutes
 Nutrition Facts
Serving size: 1 serving
Percent daily values based on a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.

Amount Per Serving      
Calories   122.28  
Calories From Fat (7%)   8.75  
    % Daily Value
Total Fat 0.97g   1%  
Saturated Fat 0.14g   1%  
Cholesterol 42.64mg   14%  
Sodium 584.98mg   24%  
Potassium 713.94mg   20%  
Carbohydrates 6.19g   2%  
Dietary Fiber 1.51g   6%  
Sugar 3.22g      
Sugar Alcohols 0.00g      
Net Carbohydrates 4.69g      
Protein 21.86g   44%  
WW-Points 2.2      
 Recipe Source

Author: Peggy Johnson Cottrell

Source: Collection of Recipes from the Pasco Chapter of Hadassah 2004

Recipe formatted and exported by Living Cookbook from Radium Technologies, Inc.

Related Links

I hope you enjoyed this cod fish recipe.
To find more healthy heart recipes, CLICK HERE


This page was last updated on 5/12/06.