Recipe of the Week: Cod in Parchment Paper

Recipe adapted from Joanne Lusted, Clean Eating. Image from Clean Eating

Ingredients:

2 5 oz. boneless cod fillets

Salt & pepper to taste

1 leek, thinly sliced, white and light green stalk only

1 large carrot, peeled and thinly sliced

1 bell pepper, thinly sliced

Juice ½ lemon

2 tbsp fresh dill sprigs

 

Instructions:

  1. Preheat oven to 400 degrees.
  2. Arrange two large sheets of parchment paper on a flat surface.
  3. Season fillets with salt and pepper to taste.
  4. Place one fillet in the center of each sheet of parchment paper. Top each fillet with half each of leek, carrot, bell pepper, celery, lemon juice and dill.
  5. Fold parchment over top of each fillet to make a bundle and fold in edges to seal.
  6. Transfer wrapped fillets to a large baking sheet and bake for 15 to 18 minutes, until opaque throughout.

 

Servings: 2

Nutrition Per 1 Fillet with Vegetables:

Calories – 201

Protein – 29 g

Fiber – 4.5 g

Fat – 1 g

Sodium – 262 mg

Sugar – 8 g

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