1/2 lb. Alaska cod fillets, thawed if necessary
salt and pepper
1 tomato, peeled and chopped
1-1/2 tsp. green onion, chopped
1/4 tsp. each basil and oregano, crushed
1 tsp. butter or margarine
1/4 cup shredded Monterey Jack cheese
1 tbsp. grated Parmesan cheese
Cut cod into serving-size pieces; place in buttered baking dish. Sprinkle with salt and pepper.
Combine tomato, onion and seasonings; spoon over cod.
Dot with butter. Bake at 450 F 8 to 10 minutes or until cod flakes easily when tested with a fork.
Sprinkle with cheeses; bake until melted
Recipe reprinted by permission of © EatingWell Magazine. All rights reserved.
1/2 cup sugar
1 cup nonfat buttermilk (see Tip)
1/3 cup canola oil
1 large egg
1 teaspoon vanilla extract
1 cup white whole-wheat flour or whole-wheat pastry flour (see Shopping Tip)
1 cup all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 1/2 cups fresh or frozen (not thawed) raspberries
TIP: No buttermilk? Mix 1 tablespoon lemon juice into 1 cup milk.
Preheat oven to 400 F.
Coat 12 large (1/2-cup) muffin cups with cooking spray or line with paper liners.
Use a vegetable peeler to remove the zest from the lemon in long strips. Combine the zest and sugar in a food processor; pulse until the zest is very finely chopped into the sugar. Add buttermilk, oil, egg and vanilla and pulse until blended.
Combine whole-wheat flour, all-purpose flour, baking powder, baking soda and salt in a large bowl. Add the buttermilk mixture and fold until almost blended. Gently fold in raspberries. Divide the batter among the muffin cups.
Bake the muffins until the edges and tops are golden, 20 to 25 minutes. Let cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm.
1 dozen muffins - Facts Per Serving:
Calories: 185 Fat. Total: 7g Carbohydrates, Total: 27g
Cholesterol: 18mg Sodium: 245mg Protein: 4g
Fiber: 2g % Cal. from Fat: 34% Fat, Saturated: 1g