Serving Size | ½ of recipe |
Calories | 267 |
Total Fat | 10 g |
Saturated Fat | 3.5 g |
Sodium | 850 mg |
Total Carbohydrate | 7 g |
Dietary Fiber | 2 g |
Protein | 37.5 g |
Ingredients | Measures |
---|---|
Cod filets | 2 (6-ounce) |
Salt | ¼ + ¼ teaspoon |
Juice of ½ a lemon | |
Garlic clove, minced | 1 |
Medium tomatoes, seeded and diced | 2 |
Fresh basil, chopped | ¼ cup |
Freshly ground pepper to taste | |
Part-skim mozzarella, shredded | ¼ cup |
Parmesan cheese, grated | 2 tablespoons |
*Total cooking time will depend on the thickness of the fish filets. The fish is ready when opaque throughout; check after 5 minutes to avoid overcooking.
Exchanges
5 very lean meats; 1 fat; 1 vegetable; 1 medium-fat meat substitute
Side Suggestions: Angel Hair Pasta
Cook pasta according to package direction, omitting salt and fat. Drain pasta and return to pot. Drizzle in some olive oil and then stir in fresh, chopped basil and grated Parmesan cheese. Squeeze on fresh lemon juice for extra flavor.
Side Suggestions: Steamed Green Beans
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