Cod Fillet
["2 lb. fresh or frozen cod fillets", "3 Tbsp. vegetable oil", "1/2 c. chopped onion", "1/4 c. minced parsley", "1/2 tsp. Worcestershire sauce", "1/4 tsp. crushed rosemary", "1/8 tsp. garlic powder or 1 clove garlic, crushed", "dash of pepper", "lemon wedges for garnish"]
["Thaw cod fillets.", "Preheat oven to 350\u00b0.", "Prepare large baking pan with vegetable pan coating spray.", "Sort cut fish into six equal serving pieces.", "Place in prepared pan.", "Combine remaining ingredients except lemon wedges.", "Mix well.", "Spread on top of fish.", "Bake 30 to 40 minutes or until fish flakes easily with a fork.", "One 4-ounce serving contains 185 calories."]
["vegetable oil", "onion", "parsley", "Worcestershire sauce", "rosemary", "garlic", "pepper", "lemon wedges"]