Dinner In A Flash (Cod In Parchment) Recipe
Servings: 1
Ingredients
- 2 sht parchment paper - or possibly 2 by 2 foot length aluminum foil
- 1/2 bn Kale - roughly minced
- 1/2 sm Spaghetti squash, coooked
- 1 c. Leftover rice cooked
- 2 x Cod fillets, (6-oz)
- 2 tsp Dijon mustard
- 2 Tbsp. Butter
- 1 c. White wine, (or possibly water)
Directions
- Lay out two sheets of parchment or possibly foil. Place half of kale on each piece.
- Fluff up squash with fork and place half of each on top of kale. Split rice and lay on top of squash. Put fish on top. Smear a bit of mustard on fish and place butter on top. Fold up so loosely sealed and before making a final seal, place wine or possibly water in package. Place in cookie tray in a 400 degree oven and bake for 10 min or possibly till paper browns. Serve immediately by opening with scissors.
- NOTES :
Adding to Planner
Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 481g | |
| Calories 645 | |
| Calories from Fat 212 | 33% |
| Total Fat 24.21g | 30% |
| Saturated Fat 14.8g | 59% |
| Trans Fat 0.0g | |
| Cholesterol 73mg | 24% |
| Sodium 315mg | 13% |
| Potassium 518mg | 15% |
| Total Carbs 53.52g | 14% |
| Dietary Fiber 1.4g | 5% |
| Sugars 2.05g | 1% |
| Protein 10.81g | 17% |
