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Lemon Fish with Carrots and Celery

The recipe is adapted from Polish cuisine and features fish flavored with lemon and black pepper, served over sautéed carrots and celery. Offer this nutrient-packed recipe hot, as a dinner entrée,or try it cold on a bed of greens.

Ingredients:
4 5 oz portions of scrod or cod (1.25 pounds in total)
3½ cups carrots, shredded (about 5-6 carrots)
1 1/3 cups celery, diced
3½ tbsp canola oil, divided
1¼ tsp lemon juice
¼ tsp kosher salt
black pepper (to taste)
1 lemon, cut into wedges (optional, as garnish)
1 tbsp parsley, chopped (optional, as garnish)

Instructions:
1. Preheat oven to 350º.
2. Cover a baking pan with aluminum foil (allow for foil to hang over the edges of the sheet pan).
3. Place fish on foil and coat fish with 1 tbsp canola oil and lemon juice; season with pepper.
4. Cover fish tightly with aluminum foil (make a few holes in the foil with a fork so that steam can escape).
5. Bake fish for about 15 minutes or until the fish is opaque and flakes easily with a fork. (The internal temperature should be 145°F.)
6. While the fish is baking, sauté celery with 1½ tbsp oil until tender, about 5-10
minutes. Add carrots, 3 tbsp of water and the remaining oil (1 tbsp). Season with ¼ tsp
salt and sauté vegetables for about 20 minutes, or until carrots are tender.
7. Serve fish over vegetables and garnish with lemon wedge and parsley, if desired

Yield: 4 servings (about 4 ounces cooked fish and ½ cup vegetables)

Nutrition Information per Serving:
Calories: 240 • Protein: 27g • Sodium: 375mg • Carbohydrate: 9g • Fiber: 3g • Fat: 11g •
Sat Fat: 1g

Recipe adapted by Agnieszka Szewc, Dietetic Intern

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