Baked Italian-Style Cod with Bok Choy

Tonight you’ll be poaching a cod fillet in a flavor-packed Italian sauce of tomatoes, garlic, peppers, celery and onion.  The sauce carries a slight aroma of oregano with a touch of lemon. 

Top off the meal with seared bok choy and onions and a light Almond/Scallion rice.

Grocery List Baked Italian Cod Boy Choy
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Baked Cod with Bok Choy

Produce

garlic (if needed)

yellow onion (if needed)

1 bunch green onions 

1 bunch Italian parsley

1 lb. Bok Choy 

celery (if needed)

grape or cherry tomatoes (if needed)

2 lemons

Canned/Dried Foods

brown rice (if needed)

one 15 oz. can no-salt chopped or diced tomatoes

low-sodium vegetable broth (if needed)

sesame oil (if needed)

rice wine vinegar (if needed)

dry oregano leaves (if needed)

Frozen Foods

Meat/Fish/Poultry

three 5 oz. cod fillets

Chilled Foods/Dairy

Nutritional Value Baked Italian-style Cod and Bok Choy

Nutritional Analysis

Baked Cod with Bok Choy

Per Serving

Calories: 510

Protein: 37 g

Carbohydrates: 65 g

Total Fat: 12 g

(Saturated Fat: 1.5 g

Dietary Fiber: 11 g

Cholesterol: 65 mg

Sodium: 400 mg

% calories from fat: 22.5 %

Serving Size:

3/4 C. Lemon Rice, one 5 oz. cod fillet with tomato sauce and ½ of the bok choy.