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Thursday, August 13, 2015


·         8 (3 ounce) fillets cod
·         Salt and pepper to taste
·         4 roma (plum) tomatoes, thinly sliced
·         1 red bell pepper, thinly sliced
·         1 yellow bell pepper, thinly sliced
·         1small onion, thinly sliced
·         5 TBSP capers
·         8 TBSP chopped fresh parsley
·         6 TBSP fresh lemon juice
·         2 TBSP extra virgin olive oil

1.      Preheat oven to 400˚
2.      Center 2 pieces of fish on an individual piece of aluminum foil (large enough to enclose the fish when folded)
3.      Sprinkle each piece of fish with salt and pepper and divide the sliced tomatoes, onion, red and yellow peppers between the 6 pieces of fish and place on top of the fillets
4.      Sprinkle evenly with the capers and parsley
5.      Drizzle each filet with 1 teaspoon olive oil and 2 tablespoons lemon juice
6.      Fold and seal the foil into a packet and place on a baking sheet leaving 2 inches between each packet to provide heat circulation
7.      Bake in preheated oven for 2 minutes, then let rest for 5 minutes and unwrap

Servings:  4
Serving size:  1 packet

Nutritional Information
Calories:  171
Fat:  5 g
Saturated Fat:  0 g                          
Cholesterol:  48 mg              
Sodium:  278 mg                  
Carbohydrate:  7 g            
Fiber:  2 g
Protein:  40 g

"The Perfect Day"
By: Nanette Cameron, RD

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