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Low Fat Cod Fillets with Red Pepper and Onion
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1 tablespoon olive oil
1 sweet red pepper, cut in thin strips
4 thin slices red onion
1 teaspoon minced garlic
1/2 teaspoon dried oregano or 1 tablespoon fresh
1 lb. cod fillets, cut in 4 pieces
2 tablespoon chopped fresh parsley
Pepper
In nonstick saute pan, heat oil over medium heat; add red pepper and saute for 3 minutes.
Separate onion into rings and add to pan along with garlic and oregano; cook for 1 minute. Push vegetables to edge of pan.
Add cod fillets; cover and cook for 3 minutes. Turn fish; cover and cook for 2 to 3 minutes longer or until fish is opaque. Sprinkle fish with parsley; season with pepper to taste. Spoon red pepper mixture over fish and serve.
Makes 4 servings.
Calories 132 Fat 4 g Fiber 0.6 g.
This page is maintained by
Chef Frank Fileccia, CCC, CEC, GOM
(
Frank's Recipes
)
Copyright
© Frank Fileccia 1998, 1999, 2000, 2001, 2002, 2003, 2004.
