Directions:
- • In a large skillet, saute the onion in oil until tender. Add the red pepper, mushrooms, garlic, allspice, salt and pepper; cook and stir over medium heat for 5 minutes. Remove from the heat. Stir in the olives, 1 tablespoon lemon juice and 2 teaspoons parsley. Spoon onto the center of a large piece of heavy-duty foil (about 18 in. x 12 in.).
- • Place cod over vegetables; sprinkle with remaining lemon juice and parsley. Fold foil over and fold in the edges twice, forming a pouch. Place on a baking sheet. Bake at 350° for 15-20 minutes or until fish flakes easily with a fork. Open foil carefully to allow steam to escape.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 191.77 Kcal (803 kJ) | ||
| Calories from fat | 71.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.98g | 12% | |
|---|---|---|---|
| Cholesterol | 54.52mg | 18% | |
| Sodium | 497.03mg | 21% | |
| Potassium | 549.14mg | 12% | |
| Total Carbs | 8.8g | 3% | |
| Sugars | 4.07g | 16% | |
| Dietary Fiber | 2.19g | 9% | |
| Protein | 19.42g | 39% | |
| Vitamin C | 59.6mg | 99% | |
| Iron | 0.8mg | 4% | |
| Calcium | 36.5mg | 4% | |
| Amount Per 100 g | |||
| Calories | 74.46 Kcal (312 kJ) | ||
| Calories from fat | 27.89 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.1g | 12% | |
|---|---|---|---|
| Cholesterol | 21.17mg | 18% | |
| Sodium | 192.99mg | 21% | |
| Potassium | 213.23mg | 12% | |
| Total Carbs | 3.42g | 3% | |
| Sugars | 1.58g | 16% | |
| Dietary Fiber | 0.85g | 9% | |
| Protein | 7.54g | 39% | |
| Vitamin C | 23.2mg | 99% | |
| Iron | 0.3mg | 4% | |
| Calcium | 14.2mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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