Cod With Asparagus And Mashed Cauliflower Recipe 445
COD WITH ASPARAGUS AND MASHED CAULIFLOWER RECIPE - (4.4/5)
Provided by á-8220
Number Of Ingredients 11
Steps:
- Cod - Preheat skillet with 2 Tbls Olive Oil over medium heat. Sprinkle with salt, pepper and seafood magic . Sautee for approximately 4 minutes on each side. Asparagus - Preheat skillet with 2 Tbls Olive Oil over medium heat. Sprinkle with salt and pepper. Sautee until desired tenderness Mashed Cauliflower - Boiled Cauliflower and garlic clovers in water until tender. Drain water from cauliflower. Place back into saucepan, add salt, pepper, non-fat half and half and chicken stock. Mix with potato masher or electric beater until they are the consistency of mashed potatoes. Estimated per serving: Calories - Cod 130; Asparagus 76; Cauliflower 81 = Total Cal 287 Protein - Cod 19; Asparagus 2; Cauliflower 6 = Total Pro 27 Fat - Cod 8; Asparagus 7; Cauliflower 1 = Total Fat 16 Carbs - Cod 3; Asparagus 3; Cauliflower 12 = Total Carbs 18 Fiber - Cod 2; Asparagus 2; Cauliflower 5 = Total Fiber 9
COD AND ASPARAGUS BAKE
In this bright and lively one-pan dish, green and red veggies back up tender fish, and lemon pulls everything together. You can use grated Parmesan cheese instead of Romano. -Thomas Faglon, Somerset, New Jersey
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 6
Steps:
- Preheat oven to 375°. Place cod and asparagus in a 15x10x1-in. baking pan brushed with oil. Add tomatoes, cut sides down. Brush fish with lemon juice; sprinkle with lemon zest. Sprinkle fish and vegetables with Romano cheese. Bake until fish just begins to flake easily with a fork, about 12 minutes., Remove pan from oven; preheat broiler. Broil cod mixture 3-4 in. from heat until vegetables are lightly browned, 2-3 minutes.
Nutrition Facts : Calories 141 calories, Fat 3g fat (2g saturated fat), Cholesterol 45mg cholesterol, Sodium 184mg sodium, Carbohydrate 6g carbohydrate (3g sugars, Fiber 2g fiber), Protein 23g protein. Diabetic Exchanges
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