Cod Fish Recipe: Cod Creole
Cod Fish Creole
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| This cod fish recipe has a Louisiana creole flair. Serve with brown rice and you have a healthy low calorie tasty fish meal. |
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| 1/2 cup |
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celery, sliced |
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| 1/2 cup |
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green pepper, chopped |
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| 1 small |
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onion, sliced thin |
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| 1 8-oz can |
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tomato sauce |
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| 1/2 tsp |
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salt |
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| 1/2 tsp |
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chili powder |
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| 1/4 tsp |
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garlic powder |
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| 1/4 tsp |
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dried oregano |
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| 1/4 tsp |
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dried thyme |
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| 1 lb |
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cod fillets |
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| 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. |
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| Servings: 5 |
| Ready in: 15 minutes |
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| Nutrition Facts |
| Serving size: 1 serving |
| Percent daily values based on a 2000 calorie diet. |
| Nutrition information calculated from recipe ingredients. |
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| Amount Per Serving |
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| Calories |
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122.28 |
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| Calories From Fat (7%) |
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8.75 |
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% Daily Value |
| Total Fat 0.97g |
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1% |
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| Saturated Fat 0.14g |
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1% |
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| Cholesterol 42.64mg |
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14% |
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| Sodium 584.98mg |
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24% |
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| Potassium 713.94mg |
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20% |
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| Carbohydrates 6.19g |
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2% |
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| Dietary Fiber 1.51g |
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6% |
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| Sugar 3.22g |
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| Sugar Alcohols 0.00g |
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| Net Carbohydrates 4.69g |
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| Protein 21.86g |
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44% |
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| WW-Points 2.2 |
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| Recipe Source |
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Author: Peggy Johnson Cottrell Source: Collection of Recipes from the Pasco Chapter of Hadassah 2004
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| | | Recipe formatted and exported by Living Cookbook from Radium Technologies, Inc. |
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Related Links
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This page was last updated on 5/12/06.
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