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Tangy Baked Fish with Veggies

Friday Fish

From the Zone Diet

It's traditional to eat fish on Good Friday. But even if you don't observe the holiday, you'll enjoy this tangy Zone fish dish:

Tangy Baked Fish with Veggies


3 ounces mild white fish, such as cod
1/4 cup low-fat cottage cheese
1 cup chopped leeks
3/4 cup yellow onion, cut into rings
2 cups diced mushrooms
2 sliced zucchinis
1 teaspoon olive oil
2 teaspoons mustard
1 lemon cut into thin slices
1/4 cup burgundy cooking wine
1/4 cup white cooking wine
Chives, to taste
Tarragon, to taste
Rosemary, to taste
Salt and pepper, to taste


In a mini-food processor, blend cottage cheese, mustard, and olive oil until smooth. Add some salt, fresh ground pepper, and chives to taste. Set aside.

In a small casserole dish, place lemon slices and half the onion rings. Place the fish on top of the lemon and onion slices. Season with salt, pepper, fresh herbs, and place the remaining onion rings on top. Cover loosely with foil and bake in a 400°F oven for 25 minutes until fish flakes. Remove foil, spread cottage cheese mixture on top of the fish, and return to the oven until heated. While fish is baking, place leeks, mushrooms, and zucchini into a large, deep nonstick pan. Cook (covered) in white and burgundy cooking wines and some water. Season with salt and pepper.

When the veggies are tender and the liquid is reduced, put the veggies on a plate and top with fish (don't eat the lemons).

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