Foil-Pack Mustard Cod over Swiss Chard
modified from original recipe as featured in Diabetes Living
Original recipe uses haddock and spinach
(serves 4)
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?
Rachel
15 comments:
That recipe looks delicious!
I try to cook fish once a week, but realistically probably make it once every two or three weeks.
This sounds great. I love that it has mustard in it. When I was in France I bought some Dijon mustards which I need to try, so this may be a good recipe to help with that. I love fish. Mostly I eat it when I go out because it is so abundant here. I am so glad I eat fish because the ability of the locals to catch and cook fish around here is so amazing.
I don't eat fish very often, but this looks like a great recipe! I ate a giant ravioli with an egg inside this week, and it was really good! :-)
I definitely don't cook fish as often as I should. I usually order fish when I eat out though. This recipe looks great!
I gave you an award! :)
http://ntfancy.blogspot.com/2010/10/my-first-ever-award.html
Hope you have a great day
Jasmine1485
Thanks for visiting my blog! Your blog is fantastic, and i'm looking forward to reading future posts :)
Yum, what a vibrant healthy and flavorful fish recipe, thanks for sharing! The autumnal colors are a delight.
I love fish and have it about 3 times a week, whether as an entree or a breakfast of sardines or smoked trout on wholegrain toast with goat cheese, scallions, avocado. And shellfish is always a treat!
Ενerything you haѵe authoreԁ in
"Foil-Pack Mustard Cod over Swiss Chard" isn't necessarily only great but actually sorts of important. I know a couple of us don't really cheсk out these fаκe claims.
However when you are like me and ѕtill have was forced to do with weight гeductiοn oг dеpendency or a few things
you rеally can glimpѕe at I caгe fοr appreciаte what I reaԁ sіnce it reallу is
the actual easiest way to gain in knowledge with
out actually doing the things. Thіs is οften why I enϳoy гeading thгough diffеrent peoples points οf νistas and experiеnce.
Visit my blog post :: 5Htp.Org
Post a Comment