NEW Healthy Harvest Pasta Sauce

Healthy Harvest® Pasta Sauce Baked Cod Packets with Tomato Rice


Preparation Time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Now 'Fish Friday' can be any day with this delicious dinner of oven-poached fish served with a speedy tomato-infused rice.

Ingredients

1 jar
(570 mL)

Healthy Harvest® Pasta Sauce, Arrabbiata, divided

1 cup
(250 mL)

Minute Rice® Premium Whole Grain Brown Rice

2 tbsp
(30 mL)

butter, divided

2 cups
(500 mL)

sliced zucchini and yellow peppers

4

cod filets, about 6 oz (175 g) each

1/4 tsp
(1 mL)

each salt and pepper, divided

8

slices lemon

3/4 cup
(175 mL)

sodium-reduced chicken broth

1/4 cup
(60 mL)

each finely grated carrot and chopped green onion

Instructions

  1. Preheat oven to 400˚F (200˚C).
  1. Lay 1 large sheet of foil on work surface. Place 1 tsp (5 mL) butter in centre and top with one quarter each zucchini and peppers. Drizzle with 2 tbsp (30 mL) pasta sauce.
  1. Top with a piece of cod. Season fish with a little salt and pepper. Spoon 1/4 cup (60 mL) pasta sauce over fish. Top with 2 lemon slices. Fold up sides and seal all edges to enclose. Repeat to create 4 packets.
  1. Place packets on a large baking sheet. Bake for 20 minutes.
  1. Meanwhile, stir remaining sauce with rice and broth in a microwaveable dish with a tight fitting lid. Cover and cook on High for 10 minutes. Stir in carrot, green onion and remaining butter. Let stand for 5 minutes. Serve fish and vegetable packets with rice.

Tips:

  • To ensure the fish is cooked, wearing oven mitts and avoiding steam, carefully check one packet. If the fish doesn't flake when checked with a knife, return packets to oven for 5 minutes.
  • Use the fine side of a box grater to grate the carrot.
  • Replace the cod with another white fish such as haddock or tilapia.
  • For a zesty addition, add 1 tsp (5 mL) capers to each packet.

Nutritional Information per serving (1/6th recipe or 1 packet with 1/2 cup/125 mL rice):
425 calories, 11 g fat, 4 g saturated fat, 934 mg sodium, 37 g carbohydrates, 5 g fibre, 11 g sugars, 40 g protein.

Excellent source of vitamin C, vitamin B12 and magnesium. Good source of vitamin A and niacin.