Cod fish is high in vitamin B3, B6 and B12 and omega 3 fatty acids, which may help to lower inflammation and your risk of heart disease.
Ingredients:
1 pound boneless, skinless cod fillets
1 tablespoon fresh lime juice
1/2 teaspoon chili powder
1/4 teaspoon ground cumin
¼ teaspoon hot smoked paprika
¾ teaspoon salt, divided
½ teaspoon pepper, divided
1 tablespoon vegetable oil, divided
1 small onion, chopped
1 medium red bell pepper, cored, seeded and chopped
8 (5-inch) corn tortillas
Directions:
Place cod on a plate. Brush one side of cod with lime juice. Combine chili powder, cumin, paprika, 1/2 teaspoon salt and ¼ teaspoon pepper in a small cup. Rub onto cod, on lime juice side. Set aside 10 minutes while preparing vegetables.
Heat 1-1/2 teaspoons oil in large skillet over medium heat. Add onion and bell pepper; add remaining 1/4 teaspoon salt and ¼ teaspoon pepper. Cook 7 to 10 minutes, or until vegetables are tender, stirring frequently. Remove vegetables from skillet, set aside and keep warm.
Place remaining 1-1/2 teaspoons oil in skillet; heat over medium-high heat until sizzling. Pour off any accumulated liquid and place cod, seasoned side up, in a single layer in the skillet. Cook 3 minutes. Gently turn over and cook 4 to 6 minutes or until fish is firm and lightly browned. Remove from skillet. Flake with a fork.
While fish is cooking, wrap tortillas, two to a damp paper towel. Microwave for 20 to 30 seconds or until warm and tender.
To serve, arrange fish chunks on tortillas. Top each with a heaping tablespoon of onion and bell pepper; fold and serve. Pass salsa separately.
Makes 4 (two-taco) servings.
Oysters are high in protein, low in fat, and have high levels of selenium, a mineral which may reduce your risk of heart disease.
Ingredients:
Salt
4 ounces whole wheat spaghetti
2 tablespoons pine nuts
1 tablespoon olive oil
1 large shallot, chopped
1 celery stalk, trimmed and chopped
5 giant pimiento-stuffed olives, cut crosswise into 2 or 3 slices
2 anchovies, well-drained and chopped
1 cup grape or cherry tomatoes, halved
1/4 teaspoon paprika
1/8 teaspoon crushed red pepper flakes
1/4 teaspoon pepper
1 (3.7- to 4-ounce) can smoked oysters, well drained
Grated rind of 1 lemon
Directions:
Bring a large pot of salted water to a full boil. Add spaghetti and cook until tender but firm at the center, about 10 minutes. While spaghetti is cooking, spread pine nuts in large dry skillet. Toast over medium-high heat for 1 to 2 minutes or until light golden brown, shaking skillet frequently. Immediately remove pine nuts and set aside. Heat oil in skillet. Add shallot and celery and cook over medium-high heat for 3 to 5 minutes or until shallot is tender. Stir in olives and anchovies. Mash anchovies to a paste. Stir in tomatoes, paprika, red pepper flakes and pepper. Cook for 1 minute over medium heat or until tomatoes are pulpy. Drain spaghetti well, reserving 2 tablespoons pasta cooking water. Stir spaghetti and water into tomato mixture. Cook over high heat for 1 minute to evaporate excess liquid. Stir in pine nuts, oysters and lemon rind. Toss gently but well. Season with salt to taste.
Using egg whites and fat-free milk make this favorite comfort food guilt-free.
Ingredients:
1 cup fat-free milk
1 cup all-purpose (plain) flour
1/4 teaspoon salt
4 egg whites
Directions:
Preheat the oven to 425 F. Generously coat 6 large metal or glass muffin molds with cooking spray. Heat the muffin molds in the oven for 2 minutes.
In a large bowl, add the milk, flour, salt, and egg whites. Using an electric mixer, beat until smooth. Fill the heated muffin molds 2/3 full. Bake in the top part of the oven until golden brown and puffy, about 30 minutes. Serve immediately.
Dietitians Tip: To make cheese popovers, add 1 tablespoon batter to the bottom of each cup. Top with 1 teaspoon Parmesan cheese and fill the cups 2/3 full with remaining batter. The Parmesan cheese adds 7 calories, a trace amount of fat and cholesterol, and 25 milligrams of sodium to each popover.
