Tarragon Cod With Vegetables - the American Diabetes Association

Tarragon Cod With Vegetables
Provided by the American Diabetes Association

Cod is a mild, slightly sweet-tasting fish that's inexpensive and widely available fresh or frozen. This simplified version of "fish en papillote" uses foil instead of a parchment paper wrap and allows the fish to steam in its own juices. Prep the fish packet in advance if you like- just keep it refrigerated until ready to bake.

Number of Servings: 6
Serving Size: 3-1/2 oz. Fish plus 1/3 cup vegetables
Ingredients
Name Measure Weight
frozen cod fillets(1-1/2 pounds total) 6 ea ---
salt 1/4 tsp ---
pepper, ground black 1/4 tsp ---
minced fresh tarragon or 1 tsp. dried tarragon 1 Tbsp ---
lemon juice, fresh 1 Tbsp ---
chopped mushrooms 1 1/2 cups ---
large thinly sliced carrots 1 1/2 cups ---
celery, chopped 3/4 cup ---
chopped fresh parsley 2 Tbsp ---
margarine, cut into 6 small pieces 1 Tbsp ---
Preparation Instructions
1 Preheat the oven to 350 degrees F.
2 Place frozen fish on a sheet of heavy-duty aluminum foil; season with salt and pepper.
3 Sprinkle the tarragon and lemon juice on the fish. Add all the chopped vegetables and the fresh parsley. Dot with margarine; fold and crimp the foil to make a tight package.
4 Bake for 40 minutes if the fish was frozen or 35 minutes if it was thawed when it was put in the oven. To serve, put on individual plates and slit the foil across the top so diners can easily fold it back to enjoy the entree.

Exchanges Per Serving


1 Vegetable
3 Meat Very Lean

Nutrition Information


Amount per serving
Calories 130
Calories From Fat 25
Total Fat 3 g
Saturated Fat 1 g
Cholestrol 49 mg
Sodium 205 mg
Total Carbohydrate 4 g
Dietary Fiber 1 g
Sugars 2 g
Protein 21 g