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Crispy Cod with Veggies
2 cups broccoli coleslaw mix
1/2 cup chopped fresh tomato
4 tsp. chopped green onion
2 garlic cloves, minced
2 cod fillets ( 6 ounces each)
Pepper to taste
1/4 cup crushed potato sticks
3 TBSP seasoned bread crumbs
2 TBSP grated Parmesan cheese
4 tsp butter, melted
In a bowl, combine the coleslaw mix, tomato, onion and garlic; spread into an 11x7x2-inch baking pan coated with nonstick cooking spray. Top with the cod fillets; sprinkle with pepper.
combine the potato sticks, bread crumbs, Parmesan cheese and the melted butter; sprinkle over fillets. Bake, uncovered, at 450 for 25-30 minutes or until fish flakes easily with a fork.
YIELD: 2 servings.
Nutrition facts: 1 fillet with 1 cup vegetables equals 316 calories, 12 g fat (6 gm saturated fat), 89 mg. cholesterol, 445 mg. sodium, 18 g carbohydrate, 3g fiber, 34 g protein. DIABETIC EXCHANGES: 5 very lean meat, 2 fat, 1 vegetable, 1/2 starch.
Recipe source: Cooking for 2 Magazine, Fall, 2006