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Prep 20min
Total25min
Ingredients8
Servings4
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Ingredients
1
tablespoon olive oil
1
lb. cod fillets
1/4
teaspoon salt
3/4
teaspoon garlic-pepper blend
1/2
teaspoon dried oregano leaves
1
tomato, sliced
1
small green bell pepper, cut into rings
1/2
lemon, sliced
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Steps
1
Heat oil in large nonstick skillet over medium-high heat until hot. If necessary, cut cod to fit in skillet. Sprinkle cod with salt; place in skillet. Cook 2 to 3 minutes or until browned, turning once.
2
Sprinkle cod with garlic-pepper blend and oregano. Top with tomato and bell pepper. Arrange lemon slices around inside edge of skillet. Reduce heat to medium-low; cover and cook 10 to 12 minutes or until fish flakes easily with fork and vegetables are tender. If skillet becomes dry, add 1 to 2 tablespoons water.
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The seasonings and vegetables in this recipe are popular in Spanish cuisine.
The fish often used in Spanish recipes is hake, a mild white fish related to cod. Hake is rarely available in American markets, so our recipe uses cod.
Accompany this fish and vegetable skillet dish with herbed rice. For dessert, serve chocolate cake.
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Nutrition Facts
Serving Size:1 Serving
Calories
140
Calories from Fat
35
Total Fat
4g
6%
Saturated Fat
1g
5%
Cholesterol
50mg
17%
Sodium
260mg
11%
Total Carbohydrate
4g
1%
Dietary Fiber
1g
4%
Sugars
1g
Protein
21g
% Daily Value*:
Vitamin A
6%
6%
Vitamin C
30%
30%
Calcium
2%
2%
Iron
4%
4%
Exchanges:
3 Very Lean Meat; 1/2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.
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