easy dinner

one of my goals is to eat fish twice every week.  not only is fish a healthy protein, but it is very low in fat and very speedy to prepare.

for this dinner, i chose to bake the fish in a ceramic dish, topped with a bit of ground black pepper, dried parsley flakes, and an herbal seasoning in a jar.  with a few tablespoons of water from the tap around the fish, i simply place the dish into the oven and bake at 350 degrees for 20 minutes.

during this time period, i boiled several small red potatoes for brian on the stovetop.  when their time was completed, i covered the fish in the oven with tin foil and lowered the temperature, until i could complete the vegetables.  i drained the water from the potatoes, and mashed them with their red skins intact, adding a couple tablespoons of margarine, and a 1/4 cup of skim milk.  at the same time, i lightly boiled the green beans and within five minutes the dinner was completed.

preparing cod in this manner, creates a flaky and delicious fish entree, low in calories and fat grams.  over the years, i have tried a variety of seasonings, including lemon, fresh thyme, chives, a selection of peppers, and i have even baked the fish with grape tomatoes.  any of these choices are tasty and quick.