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“From "The South Beach Diet" copyright 2003. Phase two recipe. Adapted to serve 4. The original instructions are for cooking in a microwave. I make this in the oven and have included those instructions.”

Ingredients Nutrition


  1. Cut four 2-foot lengths of parchment paper and fold each in half to make a 1 foot square.
  2. Place one cod steak slightly below the middle of each square of paper.
  3. Over each steak, sprinkle 1/4 of the lemon juice, mushrooms, zucchini, bell pepper, and onion.
  4. Top each with 1 tablespoon "butter.".
  5. Fold the parchment over the fish and crimp the edges together tightly.
  6. Place 2 of the packets, side by side, in a microwavable 13x9x2 baking dish.
  7. Microwave on high for 6 minutes, rotating the dish after 3 minutes.
  8. OR.
  9. Preheat oven to 450.
  10. Center on 12" x 18" heavy duty aluminum foil.
  11. Bring up the sides and double-fold tops & ends to seal.
  12. Bake for 12-14 minutes.

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