Recipe - Cod with Orange Sauce
Serve with bulgur and broccoli
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
- Preheat oven to 350°. Spray an oven-proof dish with oil.
- In a bowl mix together orange juice, honey, and garlic. Place fillets in dish, cover with orange juice mixture.
- Place dish on top shelf in oven and bake for 10-12 minutes depending on thickness.
- 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 gm sodium
- 2 cups low-sodium chicken broth
- 1 cup bulgur
- In a pan heat broth to boiling.
- Add bulgur and stir.
- 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 gm sodium