From "The South Beach Diet" copyright 2003. Phase two recipe. Adapted to serve 4. The original instructions are for cooking in a microwave. I make this in the oven and have included those instructions.
Provided by WendyMaq
Categories < 30 Mins
Time 29m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Cut four 2-foot lengths of parchment paper and fold each in half to make a 1 foot square.
- Place one cod steak slightly below the middle of each square of paper.
- Over each steak, sprinkle 1/4 of the lemon juice, mushrooms, zucchini, bell pepper, and onion.
- Top each with 1 tablespoon "butter.".
- Fold the parchment over the fish and crimp the edges together tightly.
- Place 2 of the packets, side by side, in a microwavable 13x9x2 baking dish.
- Microwave on high for 6 minutes, rotating the dish after 3 minutes.
- OR.
- Preheat oven to 450.
- Center on 12" x 18" heavy duty aluminum foil.
- Bring up the sides and double-fold tops & ends to seal.
- Bake for 12-14 minutes.
Nutrition Facts : Calories 28.7, Fat 0.2, SaturatedFat 0.1, Sodium 5.8, Carbohydrate 6.4, Fiber 1.4, Sugar 3, Protein 1.9
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