Lemon-Pepper Cod With Vegetable Medley Recipe

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Ingredients:

Serving

1 -1 1/2 lb cod, cut in 4 pieces
1 -2 tsp lemon-pepper seasoning
1 tbsp shallot
1 tbsp butter
1 tbsp green goddess salad dressing , base
2 tsp water
1/3 cup light mayonnaise
3 cups cauliflower florets
1 cup carrot, peeled and sliced into 2-inch strips
2 tsp olive oil
1 tsp dried basil

Directions:

Preheat oven to 350°.
Rinse the fish and place on a nonstick baking sheet.
Sprinkle both sides with lemon-pepper and sprinkle shallots over the top.
Divide the butter into 4 pats and place one on top of each piece of fish.
The fish will cook in 15-20 min, depending on how thick it is, so it should be popped into the oven the same time you start the water for the veggies.
While the fish is cooking, cut the vegetables into bite size pieces.
Set aside until the final 5 minutes of fish cooking time, but make sure you have 1 quart of water boiling by that point.
Prepare the sauce by mixing the Green Goddess dressing base with water, let stand a minute, then whisk with light mayonnaise. Place the bowl on the table.
Once the fish is close, add the vegetables to the boiling water, cook 3-4 min, till carrots are tender.
Drain without rinsing, place in a small bowl.
Crumble basil over the top, drizzle with olive oil and toss to coat.
Divide between 4 plates, add the fish.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	243.37 Kcal (1019 kJ)
Calories from fat	100.04 Kcal
		% Daily Value*
Total Fat	11.12g	17%
Cholesterol	79.79mg	27%
Sodium	677.78mg	28%
Potassium	697.5mg	15%
Total Carbs	9.78g	3%
Sugars	4.46g	18%
Dietary Fiber	2.71g	11%
Protein	23.8g	48%
Vitamin C	40.6mg	68%
Vitamin A	0.4mg	12%
Iron	0.2mg	1%
Calcium	48mg	5%

Amount Per 100 g
Calories	83.84 Kcal (351 kJ)
Calories from fat	34.46 Kcal
		% Daily Value*
Total Fat	3.83g	17%
Cholesterol	27.49mg	27%
Sodium	233.48mg	28%
Potassium	240.28mg	15%
Total Carbs	3.37g	3%
Sugars	1.54g	18%
Dietary Fiber	0.93g	11%
Protein	8.2g	48%
Vitamin C	14mg	68%
Vitamin A	0.1mg	12%
Iron	0.1mg	1%
Calcium	16.5mg	5%

* 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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