Foil-Pack Mustard Cod over Swiss Chard
modified from original recipe as featured in Diabetes Living
Original recipe uses haddock and spinach
4 leaves of Swiss chard (or 4 cups of spinach), washed
1 pound cod or other white fish, cut into 4 pieces (1/4 - 1/2 inch thick)
1 Tablespoon Dijon mustard
2 Teaspoons olive oil
2 Tablespoons white wine vinegar
2 cloves garlic, minced
1 shallot, chopped
1/4 teaspoon black pepper
20 grape tomatoes, halved
- Preheat oven to 375.
- Place 1 leaf swiss chard (or 1 cup spinach) in center of each 4 (18-inch-long) sheets of heavy duty foil. Instead of heavy-duty foil, you can use a double layer of regular foil.
- Flace fish on top of greens.
- Combine mustard, olive oil, vinegar, and garlic. Drizzle evenly over fish.
- Sprinkle with shallots, black peppers, and tomatoes.
- Bring up foil sides to form a packet. Double fold the top and ends to seal each packet, leaving room for heat circulation inside. Place foil packets in single layer on baking sheet.
- Bake 15 minutes, or until fish is opaque and flakes easily with a fork. Cut slits in foil packets with sharp knife to release steam before opening.
Dinner time study session.Nutrition Info for 1 serving.
Calories 150 kcal, Protein 23 g, Total Fat 4 g, Saturated Fat 1 g, Carbohydrate 7 g, Dietary Fiber 2 g, Sodium 200 mg.
Nutrition Tip: American Heart Association recommends eating fish twice a week for heart health.
I thought I would be floundering, but cooking fish wasn't so scary after all.
Do you cook fish often? Did you eat something new this weekend?