Baked Cod With Steamed I Carrots And Cauliflower

4 oz. cod filet 1 tsp. olive oil

2Tbsp. seasoned bread crumbs Salt and pepper to taste

Steamed vegetable medley of carrots, corn, and cauliflower

Coat cod with olive oil, bread crumbs, and a pinch of salt and pepper. Bake cod at 375 degrees for 12 to 15 minutes, or until it flakes easily with a fork. Serve cod with 1 cup of steamed vegetable medley of carrots, corn and cauliflower.

Nutrition Breakdown: 286 calories

27 grams protein

28 grams carbohydrate 6 grams fat

4 grams fiber

  • For a 400-calorie meal: Add a whole-grain dinner roll or a slice of whole wheat bread.
  • For a 500-calorie meal: Increase cod to 6 oz., increase olive oil to 2 tsp., and add a whole-grain dinner roll or a slice of whole wheat bread.
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