Cooking time: 9 minutesAny mild-flavored white-fleshed fish, such as tilapia, turbot, or snapper, is fine for this dish. Shop for fish where the fillets are displayed on a bed of ice. They should look firm and glistening, never sunken or soggy.
Preparation time: 17 minutes Cooking time: 9 minutes
¼ cup sun-dried tomato pesto
1 pound cod fillets, cut into 4 portions
2 bunches fennel (¾ pound), trimmed, halved, and sliced very thin crosswise
2 tablespoons chopped fennel fronds
¼ cup halved pitted kalamata olives
1 cup whole fresh parsley leaves
1½ teaspoons lemon juice
1½ teaspoons olive oil
1⁄8 teaspoon salt
1. Preheat the oven to 400°F. Coat an ovenproof skillet with vegetable oil spray.
2. Spoon 1 tablespoon of the pesto on each fillet. Arrange in the prepared pan with space in between. Roast for 9 minutes, or until the fish flakes easily. Remove from the oven.
3. Meanwhile, in a large bowl, combine the sliced fennel and fronds, olives, parsley, lemon juice, oil, and salt. Toss to mix.
4. Divide the salad among 4 plates and top each with one roasted cod portion.
MAKES 4 SERVINGS
Per serving: 162 calories, 9 g carbohydrate, 22 g protein, 4 g fat, 1 g saturated fat, 50 mg cholesterol, 440 mg sodium, 3 g fiber
Carbohydrate Choices: 1
Dietary Exchanges: 1½ vegetable, 3 meat, ½ fat
