Cod en Papillote Recipe

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Cod en Papillote
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Ingredients:

Directions:

  1. Coat a medium nonstick skillet with cooking spray; place over medium-high heat until hot. Add green onions and garlic; saute until tender. Remove from heat; stir in wine.
  2. Cut 2 (12-inch) squares of parchment paper; fold each square in half, and trim each into a heart shape. Place parchment hearts on a baking sheet, and open out flat. Coat open side of parchment paper with vegetable cooking spray.
  3. Place 1 fillet on half of each parchment heart near the crease. Spoon mushrooms evenly over fillets; top evenly with tomato. Combine oregano and next 4 ingredients, and sprinkle evenly over fillets; top each fillet with 1 bay leaf. Spoon onion mixture evenly over fillets.
  4. Fold paper edges over to seal securely. Starting with rounded edges of hearts, pleat and crimp edges of parchment to make an airtight seal. Bake at 425° for 15 minutes or until packets are puffed and lightly browned.
  5. To serve, place packets on serving plates; cut an opening in the top of each packet, and fold paper back. Remove and discard bay leaves.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 56.49 Kcal (237 kJ)
Calories from fat 0.96 Kcal
% Daily Value*
Total Fat 0.11g 0%
Cholesterol 13.32mg 4%
Sodium 385.7mg 16%
Potassium 352.45mg 7%
Total Carbs 5.82g 2%
Sugars 2.55g 10%
Dietary Fiber 1.53g 6%
Protein 5.95g 12%
Vitamin C 8.7mg 15%
Iron 0.7mg 4%
Calcium 44.4mg 4%
Amount Per 100 g
Calories 43.03 Kcal (180 kJ)
Calories from fat 0.73 Kcal
% Daily Value*
Total Fat 0.08g 0%
Cholesterol 10.14mg 4%
Sodium 293.81mg 16%
Potassium 268.48mg 7%
Total Carbs 4.44g 2%
Sugars 1.94g 10%
Dietary Fiber 1.17g 6%
Protein 4.53g 12%
Vitamin C 6.7mg 15%
Iron 0.5mg 4%
Calcium 33.8mg 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 0.8
    Points
  • 1
    PointsPlus

Good Points

  • fat free,
  • saturated fat free,
  • low cholesterol

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