Fish and Veggie Dish Recipe

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Ingredients:

Serving

2 zucchini, sliced
1 large potato, sliced
1 bunch green onions, chopped
2 large carrots, sliced
4 (4 oz) fillets cod
1 tbsp dried dill weed
2 roma (plum) tomatoes, sliced
1 fresh red chile pepper, seeded and chopped
1 tbsp olive oil
1 tbsp fresh lemon juice
sea salt to taste
coarsely ground black pepper to taste

Directions:

Preheat oven to 400 degrees F (200 degrees C). Lightly grease a 9x12 inch baking dish.
In the baking dish, arrange the zucchini, potato, green onions, and carrots. Place the cod on top of the vegetables, and sprinkle with dill. Arrange tomato slices over the cod, and sprinkle with red chile pepper. Drizzle with olive oil and lemon juice, and season with sea salt and pepper.
Cover dish with aluminum foil, and bake 30 minutes in the preheated oven, until vegetables are tender and fish is easily flaked with a fork.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	103.95 Kcal (435 kJ)
Calories from fat	31.85 Kcal
		% Daily Value*
Total Fat	3.54g	5%
Cholesterol	13.32mg	4%
Sodium	132.49mg	6%
Potassium	426.69mg	9%
Total Carbs	12.47g	4%
Sugars	4.35g	17%
Dietary Fiber	2.62g	10%
Protein	5.93g	12%
Vitamin C	11.3mg	19%
Vitamin A	0.7mg	23%
Iron	0.8mg	4%
Calcium	43.8mg	4%

Amount Per 100 g
Calories	71.91 Kcal (301 kJ)
Calories from fat	22.03 Kcal
		% Daily Value*
Total Fat	2.45g	5%
Cholesterol	9.21mg	4%
Sodium	91.66mg	6%
Potassium	295.2mg	9%
Total Carbs	8.63g	4%
Sugars	3.01g	17%
Dietary Fiber	1.82g	10%
Protein	4.11g	12%
Vitamin C	7.8mg	19%
Vitamin A	0.5mg	23%
Iron	0.6mg	4%
Calcium	30.3mg	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

1.8

Points
3

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
low cholesterol

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