Directions:
- Season cod with salt and pepper and squeese 2 lemon wedges over; set aside.
- Spray nonstick frypan with veggie spray, heat over high heat, add mushrooms, fennel and onion, reserving 4 onion slices. Cook stirring until onions are soft, about 5 minutes. Reduce heat to medium. Place the 4 pieces of cod on top of the veggies; place one slice of tomato on top each piece of cod and one slice of reserved onion slices on top of tomato. Sprinkle with Dill and squeese 2 more wedges of lemon over all; cover and simmer until cod is cooked through and flakes easily with a fork, about 15 minutes.
- Garnish with remaining lemon wedges and sprigs of fennel leaves.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 113.29 Kcal (474 kJ) | ||
| Calories from fat | 0.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.01g | 0% | |
|---|---|---|---|
| Cholesterol | 53.29mg | 18% | |
| Sodium | 508.47mg | 21% | |
| Potassium | 589.42mg | 13% | |
| Total Carbs | 8.07g | 3% | |
| Sugars | 3.08g | 12% | |
| Dietary Fiber | 2.46g | 10% | |
| Protein | 18.48g | 37% | |
| Vitamin C | 19.7mg | 33% | |
| Iron | 0.6mg | 3% | |
| Calcium | 41.3mg | 4% | |
| Amount Per 100 g | |||
| Calories | 47.3 Kcal (198 kJ) | ||
| Calories from fat | 0.03 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0g | 0% | |
|---|---|---|---|
| Cholesterol | 22.25mg | 18% | |
| Sodium | 212.29mg | 21% | |
| Potassium | 246.09mg | 13% | |
| Total Carbs | 3.37g | 3% | |
| Sugars | 1.28g | 12% | |
| Dietary Fiber | 1.03g | 10% | |
| Protein | 7.71g | 37% | |
| Vitamin C | 8.2mg | 33% | |
| Iron | 0.3mg | 3% | |
| Calcium | 17.2mg | 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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