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Oriental Baked Cod


Oriental Baked Cod

Oriental Baked Cod

Szechuan berries look much like black peppercorns, but they contain a tiny seed and are not related to the peppercorn family. Mildly hot with a distinctive flavor and fragrance, Szechuan peppercorns can be found in Oriental markets in whole or powdered form.

Yield

Makes 4 servings

Ingredients

2 tablespoons reduced-sodium soy sauce
2 tablespoons apple juice
1 tablespoon finely chopped fresh ginger
2 cloves garlic, minced
1 teaspoon crushed Szechwan peppercorns
4 cod fillets (about 1 pound)
4 green onions, thinly sliced

Preparation

  1. Preheat oven to 375°F. Spray roasting pan with nonstick cooking spray; set aside.
  2. Combine soy sauce, apple juice, ginger, garlic and peppercorns in small bowl; mix well.
  3. Place cod fillets in prepared pan; pour soy sauce mixture over fish. Bake about 10 minutes or until fish is opaque and flakes easily when tested with fork.
  4. Transfer fish to serving dish; pour pan juices over fish and sprinkle with green onions. Garnish, if desired.

Nutritional Information

Serving Size: 1 fillet (without garnish)
Sodium 329 mg
Protein 20 g
Fiber <1 g
Carbohydrate 3 g
Cholesterol 45 mg
Saturated Fat <1 g
Total Fat 1 g
Calories from Fat 7 %
Calories 100

Dietary Exchange

Meat 2-1/2

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