Recipe
Author
Hy-Vee Test Kitchen
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Servings and Ingredients
Ingredients
Serves 4
| Quantity | Ingredient | Add |
|---|---|---|
| 4 (4 oz each) cod fillets | ||
| ⅓ c. Hy-Vee fat-free ranch dressing, divided | ||
| 4 dash(es) cayenne pepper | ||
| Hy-Vee heavy aluminum foil | ||
| 2 medium red bell peppers, diced | ||
| 2 medium onions, thinly sliced | ||
| 2 c. broccoli florets |
Directions
- Preheat oven to 450 degrees.
- Spread dressing evenly over each fillet with a small spoon and sprinkle with a dash of cayenne pepper.
- Spray 4 pieces of 12-inch heavy aluminum foil with cooking spray.
- Place each fillet on a piece of foil.
- Arrange even amounts of bell pepper, onion and broccoli over each fillet.
- Fold foil packet over and seal the edges. Place foil packets in middle of oven directly on rack. To prevent spills, place foil packets on a small baking sheet.
- Bake for 20 minutes or until fish flakes easily with fork.
Nutrition facts
Servings
150 Calories per serving
Amounts Per Serving
- Total Fat: 1g
- Cholesterol: 55mg
- Sodium: 530mg
- Total Carbohydrates: 16g
- Protein: 20g
Daily Values
0%
Vitamin A 60%
0%
Vitamin C 190%
0%
Iron 8%
0%
Calcium 6%
Recipe Source:
Adapted from www.vgs.diabetes.org, Hy-Vee Seasons Back to School 2013.