Provençal Cod Steaks with Wilted Lettuce and Tomato Recipe

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Provençal Cod Steaks with Wilted Lettuce and Tomato
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Ingredients:

Directions:

  1. Place fillets in a shallow dish. Combine vinegar and 3 tablespoons water; drizzle over fillets. Cover and refrigerate 30 minutes.
  2. Carefully cut rind and white pithy part from lemon using a small knife. Cut lemon crosswise into thin slices; discard seeds. Reserve 6 whole lettuce leaves; coarsely shred remaining lettuce.
  3. Preheat oven to 325°.
  4. Layer about 2 cups shredded lettuce, 1 1/2 cups tomato, 1 cup onion, 1 1/2 teaspoons garlic, and half of the lemon slices in a 13 x 9–inch casserole dish coated with cooking spray. Sprinkle vegetable mixture with 1/4 teaspoon salt and 1/8 teaspoon pepper. Place fillets on top of vegetable mixture. Sprinkle fish evenly with 1/2 teaspoon salt and 1/4 teaspoon pepper. Repeat layers with remaining chopped lettuce, tomato, onion, garlic, and lemon slices. Sprinkle with remaining 1/4 teaspoon salt and 1/8 teaspoon pepper. Top with reserved whole lettuce leaves; drizzle with oil.
  5. Bake at 325° for 20 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove whole lettuce leaves and fillets from pan; keep warm. Return vegetables to oven. Bake an additional 20 minutes or until vegetables are tender. Place 1 whole lettuce leaf on each of 6 plates; top each serving with 1 fillet. Spoon about 1 cup vegetable mixture over each fillet.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 162.98 Kcal (682 kJ)
Calories from fat 88.91 Kcal
% Daily Value*
Total Fat 9.88g 15%
Cholesterol 13.32mg 4%
Sodium 484.93mg 20%
Potassium 539.37mg 11%
Total Carbs 12.48g 4%
Sugars 7.02g 28%
Dietary Fiber 3.04g 12%
Protein 6.55g 13%
Vitamin C 30.7mg 51%
Iron 0.2mg 1%
Calcium 38.7mg 4%
Amount Per 100 g
Calories 59.35 Kcal (248 kJ)
Calories from fat 32.38 Kcal
% Daily Value*
Total Fat 3.6g 15%
Cholesterol 4.85mg 4%
Sodium 176.58mg 20%
Potassium 196.4mg 11%
Total Carbs 4.54g 4%
Sugars 2.56g 28%
Dietary Fiber 1.11g 12%
Protein 2.38g 13%
Vitamin C 11.2mg 51%
Iron 0.1mg 1%
Calcium 14.1mg 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

  • 3.5
    Points
  • 4
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

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