Weight Loss eBook_Patty 2_16_10

Recipes - Dinners

Mediterranean Cod with
Red Bell Peppers and Basil

Healthy Weight Loss is all about com-
bining great taste with great nutrition and
a minimal number of calories. This recipe
is a winner on all three fronts.

Ingredients:

¼ lb cod fillets
2 TBS + ½ cup low-sodium chicken or vegetable broth
1 medium onion, sliced thin
1 medium red bell pepper, diced
2 medium tomatoes, diced
1 TBS fresh basil, chopped
2 TBS fresh parsley, chopped
Salt and pepper to taste

Directions:

1. Slice onion and let sit for 5 minutes to bring out its health-promoting
   properties.


2. Heat 2 TBS broth in skillet. When broth begins to steam, add onions
   and bell pepper.


3. Add ½ cup broth, cod fillets, and tomatoes


4. Cover and cook over medium heat for 3-5 minutes or until fish is
   cooked.


5. Add chopped basil, parsley, and salt and pepper to taste.

Serves 2

Calories 118.85

Calories-Saturated Fat 2.75

Protein 12.88 g

Carbohydrates 15.65 g

Dietary Fiber 3.47 g

Soluble Fiber 0.36 g

InSoluble Fiber 1.77 g

Fat - Total 1.3 g

Cholesterol 24.38 mg

Calcium 38.7 mg

Potassium 738.87 mg

Sodium 156.68 mg

Nutritional Profile