Quick, lean and healthy Cod Casserole.
Want a delicious way to skinny down? If you are like me, you don't mind losing a few pounds.
Watch the pounds disappear when you poach or bake fish and eat tons of vegetables instead of fried foods.
Did you know that one sugar cube contains about the same calories as one whole codfish? I believe we feel a lot fuller and more satisfied after eating a large amount of cod than one cube of sugar.
Seafood is very good for us, we should eat loads of it. And if you ever thought of improving your nutrition, include one or two tablespoons of cod liver oil in your diet every day, as well.
Cod livers are processed to make cod liver oil, an important source of vitamin A, vitamin D, vitamin E and omega-3 fatty acids (EPA and DHA).
1 lb fish fillets cut into serving portions (fresh or frozen)
8 boiled peeled potatoes sliced
1 leek, cleaned and sliced
1/2 cup thinly sliced green peppers
1/2 cup thinly sliced sweet, red peppers
1 onions sliced thin
1 tablespoon (or less) olive oil
1 tablespoon butter
Juice from 1 lemon
1 tablespoon coarse mustard (or to taste)
1-1/2 cup fish stock (or 1-2 fish/vegetable bouillons diluted in hot water)
Salt and freshly ground pepper
Sprinkle salt and pepper on fillet
Layer fillet, potatoes, leeks, peppers and parsley
Saute onions in butter or oil until transparent
Add mustard, stock and lemon juice
Pour this mixture over ingredients and simmer with cover on until fish is done (about 15 minutes)
Serve with your favorite vegetables and a fresh garden salad.
I hope you will enjoy this quick, lean and healthy seafood recipe.
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