Baked Fish and Vegetables with Wild Rice

1/4 cup wild rice
1/2 cup fat free low sodium chicken stock
1 tsp. butter
4 oz. cod, uncooked
1 garlic clove
1/2 cup fresh zucchini
8 baby carrots
1/4 whole yellow onion
1 medium button mushrooms
2 tsp. extra virgin olive oil
1/8 tsp. ground thyme
1 tsp. lemon juice
1 cup tossed green salad
1 tbsp. fat free salad dressing, favorite flavor

Prepare rice according to package directions, replacing 1/2 cup of the water with chicken stock for added flavor. Add any desired fresh or dired herbs, such as basil, oregano, cilantro, etc. Top with butter before serving.

Preheat oven to 425 degrees. Cut a piece of heavy-duty aluminum foil 18 inches across. Lay the fish fillet on one side of the foil; set aside.

Wash and mince the garlic clove. Wash and then slice zucchini, carrots and onions into thin strips; wash and slice mushrooms.

Heat oil in large non-stick skillet over medium-high heat; add garlic and sliced vegetables. Saute for five minutes, stirring occasionally. Add the thyme and 1 1/2 teaspoons water; cook for one minute. Spoon vegetable mixture over prepared fish fillet and top with lemon juice.

Pull the edges of the foil together and fold, securing edges tightly. Place the packet on a baking sheet and bake for 15 minutes. Serve fish and vegetables over bed of hot wild rice.

While fish is baking, assemble your tossed salad with a variety of washed salad greens and vegetables, and toss with your favorite fat free salad dressing.