Keeping weight off is tough. Cooking meals rich with vegetables and lean protein have helped me the most! They keep my body nourished, full and feeling it’s best. I love eating tilapia, salmon, catfish, and cod. Cod is one of the leanest, and less expensive! I buy my cod in a giant bag at Whole Foods and eat one filet at a time. I never have to worry about it going bad. This is a perfect dish you live alone or are cooking dinner for one! This dish can be made within minutes.
All you need is zucchini, asparagus, large onion, vegetable seasoning (can be found at whole foods) Wild Alaskan Cod Fillets, Bell Pepper, & Low Sodium Soy Sauce. If you’re gluten-free, make sure to get a gluten-free sauce.
I like to let my filets thaw out in a bowl of water for about thirty minutes. You could also place the fish in the fridge to defrost for a few hours in advance as well. (A defrost on the microwave works too 😉)
Rinse the fish and pat it dry.
Preheat the oven to 350-degrees.
Add the filets to a greased baking sheet.
Add a tsp of low sodium soy over each fillet.
Sprinkle the vegetable seasoning over the top! If you do not have vegetable seasoning, sprinkle garlic powder, black pepper, onion powder, Italian seasoning, dillweed, and paprika.
If you like a sweet glaze, add a bit of honey with the soy sauce.
Bake 12-14 minutes.
Bake the asparagus with the cod. I used the same vegetable seasoning for the top! These were finished in about 17-minutes.
While the cod and asparagus are baking, prepare the vegetables.
Slice onions, zucchini and bell pepper. Add the veggies to a non-stick frying pan with one tbsp of low sodium soy and a bit of cooking spray.
Cook vegetables on high until lightly brown.
Nutrition for one fillet: 90 Calories, 20 g Protein, 0 g Fat, 0 g Carbs, 0 g Sugar,
Leave asparagus in the oven five minutes longer after taking out the cod!
Serve the cod over two cups of sauteed veggies 🙂
I hope you enjoy this recipe!!! You can prepare just about any fish this way! 😃
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