CookingWithPam NOTE: This dish is good served over couscous, orzo, pasta, rice, or steamed cabbage, or alongside polenta. You can use leftovers on pizza or use pizza crust to make a calzone. Feel free to add veggies like those you'd use for pizza toppings -- like chopped peppers or sliced mushrooms -- to this dish; just be sure if you add "non-free" ingredients like olives or pepperoni that you account for the additional Exchange Approximations.

From the Chapter 8:
A Taste of Italy Baked Fish

Servings: 4

16 ounces cod fillets
1 14-1/2 ounce can stewed tomatoes
1/4 teaspoon dried minced onion
1/2 teaspoon dried minced garlic
1/4 teaspoon dried basil
1/4 teaspoon dried parsley
1/8 teaspoon dried oregano
1/8 teaspoon sugar
1 tablespoon grated Parmesan cheese

Preheat the oven to 375°F. Rinse the cod in cold water and pat dry with paper towels.

In a 2- to 3-quart baking pan or casserole treated with nonstick cooking spray, combine all the ingredients except the fish, and mix. Arrange the fillets over the tomato mixture, folding thin tail ends under to give the fillets even thickness; spoon some of the tomato mixture over the fillets. For fillets about 1 inch thick, bake uncovered for 20 to 25 minutes, or until the fish is opaque and flaky.

Nutritional Analysis:
Calories per serving: 127.91
PCF Ratio: 68-23-9
Protein per serving: 21.68 g
Carbohydrate per serving: 7.15 g
Fat per serving: 1.27 g
Sat. Fat: 0.41
Cholesterol: 49.72
Sodium: 311.59
Fiber: 1.03
Exchange Approximations: 2 Very Lean Meat, 1 1/2 Vegetable

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(No artificial sweeteners used in the recipes -- anywhere, anytime!)