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| WETZEL COUNTY HOSPITAL |
| 304-455-8000 |
| "Take Good Care!" |
| Weekly Health-e Recipe |
Super Easy, Super Good Recipe
Baked Cod with Summer Squash
Fish fillets sauteed in a little olive oil, then baked, are far lower in fat than fried
fish. Meaty cod fillets baked with vegetables and tomato sauce make a
substantial main dish. Serve the fish with brown rice or pasta.
1/4 cup plain dried bread crumbs
1/4 cup grated Parmesan cheese
1/2 teaspoon rosemary, crumbled
2 tablespoons olive oil
1 medium onion, finely chopped
3 cloves garlic, minced
1 red bell pepper, diced
2 medium yellow squash (6 ounces each), halved lengthwise and cut
crosswise into 1/4-inch-thick silces
1 teaspoon salt
1/2 teaspoon black pepper
1-1/2 cups canned tomatoes, chopped with their juice
4 skinless, boneless cod fillets (6 ounces each)
Nutritional Information per serving: 256 calories, 10g total fat, 2.4g saturated
fat, 5.8g monounsaturated fat, 1.1g polyunsaturated fat, 3.9 dietary fiber, 25g
protein, 18g carbohydrate, 50mg cholesterol, 956mg sodium, WW points = 5.
Good source of: lycopene, selenium, vitamin B6, vitamin C
Baked Cod with Summer Squash
Fish fillets sauteed in a little olive oil, then baked, are far lower in fat than fried
fish. Meaty cod fillets baked with vegetables and tomato sauce make a
substantial main dish. Serve the fish with brown rice or pasta.
1/4 cup plain dried bread crumbs
1/4 cup grated Parmesan cheese
1/2 teaspoon rosemary, crumbled
2 tablespoons olive oil
1 medium onion, finely chopped
3 cloves garlic, minced
1 red bell pepper, diced
2 medium yellow squash (6 ounces each), halved lengthwise and cut
crosswise into 1/4-inch-thick silces
1 teaspoon salt
1/2 teaspoon black pepper
1-1/2 cups canned tomatoes, chopped with their juice
4 skinless, boneless cod fillets (6 ounces each)
- Preheat oven to 400F. In a small bowl, stir together bread crumbs,
Parmesan, rosemary, and 1 tablespoon of oil; set aside. - In a large ovenproof no-stick skillet, heat remaining 1 tablespoon oil
over medium heat. Add onion and garlic and stir-fry 7 minutes or until
onion is tender. - Stir in bell pepper, yellow squash, 1/2 teaspoon of salt and 1/4
teaspoon of pepper. Cook, stirring occasionally, 5 minutes or until
pepper is crisp-tender. Stir in tomatoes and 1/4 teaspoon of salt. Bring
to a boil and cook 7 minutes or until lightly thickened. - Place cod on top of vegetables and sprinkle with remaining 1/4
teaspoon each salt and pepper. Top with bread crumb mixture. Bake,
uncovered, 20 minutes or until cod is cooked through and bread
crumbs are lightly browned.
Nutritional Information per serving: 256 calories, 10g total fat, 2.4g saturated
fat, 5.8g monounsaturated fat, 1.1g polyunsaturated fat, 3.9 dietary fiber, 25g
protein, 18g carbohydrate, 50mg cholesterol, 956mg sodium, WW points = 5.
Good source of: lycopene, selenium, vitamin B6, vitamin C