|Mediterranean Crusted Cod with broccoli and baked potato
1 lg cod fillet (approx. 250 gr)
2 Tbsp whole wheat flour
2 Tbsp almond flour/meal
1 tsp oregano
a dash of garlic salt (optional)
2 Tbsp Brummel & Brown spread
1/4 c. Parmesan cheese, shredded (or 1/8 c. grated)
Combine flours and spices. Melt B&B in shallow baking dish. Dredge cod in flour mix, place in dish. Turn cod to coat with butter; sprinkle with Parmesan cheese. Bake at 400F for 10-15 minutes or until cod flakes easily with a fork.
Serving Size: 1/2 fillet
Calories – 228.1
Carbohydrates – 6.9g
Sugars – 0.1g
Fiber – 1.5g
Fat – 9.7g
Saturated Fat – 2.9g
Cholesterol – 53.5mg
Protein – 27.7g
Sodium – 349.1mg
6 Tbsp lime juice, fresh
5 g mint, fresh, finely chopped (just under 1/4 c.)
1 Tbsp olive oil
1 sm. onion, chopped (~100g)
1 c. mandarin oranges in juice
1/2 c. reserved juice from mandarin oranges
4 c. (heaping) watermelon, balled (~800g)
2 med. gala apples, cored, sliced, chopped in bite size pieces (~300g or 2 cups)
1/2 English cucumber, sliced, quartered (~275g or 2 cups)
1 c. goat cheese, crumbled (optional)
Whisk lime juice, olive oil, and mint together. Set aside.
Drain oranges, set oranges aside.
Cook onion in juice from mandarin oranges until caramelized. Set aside.
Add all of the fruit to a large serving bowl. Once onions are cool, add them to the fruit. Add the cheese (optional) and drizzle the dressing over the salad and stir well to cover.
Let sit in refrigerator for at least 1 hour to let flavors combine before serving well chilled.
Per serving – 1 cup (approx. 183.6 gr)
Calories – 118.2
Carbohydrates – 17.4g
Sugars – 12.3g
Fiber – 2.9g
Fat – 5.1g
Saturated Fat – 2.3g
Cholesterol – 15.6mg
Protein – 3.4g
Sodium – 68mg
|Sweet & Spicy Salmon with watermelon salad and baked potato
4 – 5oz Pacific Salmon steaks (king)
1 tsp Chili powder
1 tsp Paprika
1 Tbsp Brown Sugar, packed
1/4 tsp garlic salt
2 tsp garlic, minced
Combine the spices, sugar, and salt until well mixed. Rub onto the salmon steaks. Let sit, covered, in the fridge for 20-30 minutes (optional).
Bake at 350 F for 40 minutes or until desired doneness is reached.
Serving size – 1 salmon steak.
Per serving 4.5 oz (after cooking, approximate)
Calories – 289.4
Carbohydrates – 6.2g
Sugars – 4.7g
Fiber – 0.5g
Fat – 17.1g
Saturated Fat – 2.7g
Cholesterol – 87.7mg
Protein – 29.5g
Sodium – 200.6mg