Source:  The Fat Free Living Super Cookbook
by Jyl Steinback, America's Healthiest Mom

 

Serves:  4

8 large lettuce leaves (romaine or head lettuce)   
16 oz. cod

¼ cup dried parsley

2 tsp. onion powder

½ cup chopped onions
1 large carrot, grated
½ cup white wine

Preheat oven to 400°F. Lightly spray a 9 x 13 in. baking dish with nonfat cooking spray. Wash and dry lettuce leaves. Line the bottom and sides of dish with lettuce leaves, extending over the edges of dish. Place half the fish in the bottom of the dish; sprinkle with parsley, onion powder, chopped onions, and carrots. Arrange remaining fish pieces on top. Pour wine over fish, cover with foil, and bake in preheated oven 15 to 20 minutes, until fish flakes easily in thickest portion. This can be prepared ahead and refrigerated until ready to bake. Serve immediately.

 

Nutrition per Serving		Exchanges	Carb Choices
Calories	140	3 meat	n/a
Fat	0 g	1 vegetable
Carbohydrates	6 g
Protein	21 g
Cholesterol	49 mg
Dietary Fiber	1 g
Sodium	78 mg