bkeck01
07-26-2010, 11:26 AM
This easy meal is made in one skillet. You’ll find the Cajun seasoning blend in the spice section of your favorite grocery store.
Makes 4 servings. 1 cup per serving.
Prep time: 10 minutes
Cook time: 15 minutes
Ingredients
nonstick cooking spray
1 pound cod fillets (frozen or fresh)
1 1⁄4 teaspoons Cajun seasoning
1⁄2 medium onion, peeled and sliced
1 cup red bell pepper strips
4 cups fresh spinach leaves
4 fresh lemon wedges
Preparation
Spray a large skillet with nonstick cooking spray. Thaw and rinse cod and pat dry. Sprinkle with Cajun seasoning and cook over medium-high heat until white, about 5 minutes. Turn and cook for 3 to 5 minutes more until fish flakes easily with a fork. Remove from skillet and keep warm. In same skillet, sauté onion and bell pepper for 5 minutes or until crisp tender. Add spinach to skillet and cook until wilted. Place fish over vegetables and served with lemon wedges.
Nutrition Information Per Serving:
Calories 110, Carbohydrate 4 g,
Dietary Fiber 1 g, Protein 21 g,
Total Fat 1 g, Saturated Fat 0 g,
Cholesterol 50 mg, Sodium 135 mg
Makes 4 servings. 1 cup per serving.
Prep time: 10 minutes
Cook time: 15 minutes
Ingredients
nonstick cooking spray
1 pound cod fillets (frozen or fresh)
1 1⁄4 teaspoons Cajun seasoning
1⁄2 medium onion, peeled and sliced
1 cup red bell pepper strips
4 cups fresh spinach leaves
4 fresh lemon wedges
Preparation
Spray a large skillet with nonstick cooking spray. Thaw and rinse cod and pat dry. Sprinkle with Cajun seasoning and cook over medium-high heat until white, about 5 minutes. Turn and cook for 3 to 5 minutes more until fish flakes easily with a fork. Remove from skillet and keep warm. In same skillet, sauté onion and bell pepper for 5 minutes or until crisp tender. Add spinach to skillet and cook until wilted. Place fish over vegetables and served with lemon wedges.
Nutrition Information Per Serving:
Calories 110, Carbohydrate 4 g,
Dietary Fiber 1 g, Protein 21 g,
Total Fat 1 g, Saturated Fat 0 g,
Cholesterol 50 mg, Sodium 135 mg