Cod with Orange Sauce
Serves 4
Cod, like other cold-water fish, is a source of Omega-3 fatty acids, which promotes heart health. Bulgur is a processed form of cracked wheat. It is an excellent source of fiber and has a satisfying, nutty flavor.
Canola oil spray
½ cup orange juice
2 tablespoons honey
1 clove garlic, minced
1½ pounds cod fillets
½ teaspoon cornstarch
1 orange peeled and sliced in rings
1. Preheat oven to 350º. Spray an oven-proof dish with oil.
2. In a bowl mix together orange juice, honey, and garlic. Place fillets in dish, cover with orange juice mixture.
3. Place dish on top shelf in oven and bake for 10-12 minutes depending on thickness.
4. Remove fish to serving plates. Add cornstarch to remaining orange sauce. Cook and stir frequently until thickened. Pour over fish and garnish with orange slices.
Per serving: 282 calories, 32 gm protein, 23 gm carbohydrate, 7 gm fat, 2 gm sat fat, 3 gm mono fat, 74 mg cholesterol, 0 gm fiber, 550 mg sodium
Easy Bulgur
2 cups low-sodium chicken broth
1 cup bulgur
1. In a pan heat broth to boiling.
2. Add bulgur and stir.
3. Cover and turn off heat. Let sit for 15-20 minutes until liquid is absorbed.
Per serving: 139 calories, 7 gm protein, 28 gm carbohydrate, 1 gm fat, 0 gm sat fat, 0 gm mono fat, 0 mg cholesterol, 6 gm fiber, 42 mg sodium
