Cod Delight

Dinner

I used to make this in the oven, but then I discovered that microwave lets me enjoy it even faster. It's a pretty dish to serve company. In fact, many of my friends and family now cook this at home.

Average Rating: 4.357142

TOTAL TIME: Prep/Total Time: 15 min.
YIELD: 4 servings.

Ingredients

1 small tomato, chopped
1/3 cup finely chopped onion
2 tablespoons water
2 tablespoons canola oil
4 to 5 teaspoons lemon juice
1 teaspoon dried parsley flakes
1/2 teaspoon dried basil
1 small garlic clove, minced
1/8 teaspoon salt
4 cod fillets (4 ounces each)
1 teaspoon seafood seasoning

Instructions

1. In a small bowl, combine the first nine ingredients. Place cod in an 11x7-in. baking dish; top with tomato mixture. Sprinkle with seafood seasoning. Microwave, covered, on high 5-6 minutes or until fish just begins to flake easily with a fork.

Nutrition Facts

1 serving: 154 calories, 8g fat (1g saturated fat), 43mg cholesterol, 304mg sodium, 3g carbohydrate (2g sugars, 1g fiber), 18g protein.
Diabetic Exchanges:
3 lean meat, 1 fat.