Recipe - Tangy Baked Cod with Spinach Barley


Tangy Baked Cod
Serves 4  

  • Canola oil spray
  • 1 tablespoon olive oil
  • 2 tablespoons Dijon or yellow mustard
  • ¼ cup white vinegar
  • ¼ cup water
  • 1 pound cod fillet
  • 1 tablespoon each tarragon and chives
  • ½ cup parsley, chopped 
  1. Preheat oven to 350°. Spray an ovenproof dish with oil spray. 
  2. In a small bowl mix together the olive oil, mustard, vinegar, and water. Stir to blend. 
  3. Place fillets in dish, cover with mustard mixture. 
  4. Place pan on top shelf of oven and bake for 10-12 minutes until done. 
  5. Divide into 4 portions. Serve by spooning the liquid from the pan over each portion. Top with parsley, tarragon, and chives.
Per serving: 128 calories, 20 gm protein, 2 gm carbohydrate, 4.5 gm fat, .5 gm sat fat, 3 gm mono fat, 46 mg cholesterol, .5 gm fiber, 141 mg sodium

You may substitute another white fish such as tilapia in this recipe.  

Spinach Barley
Serves 4
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 1 cup barley, rinsed
  • 2½ cups low-sodium vegetable broth
  • 2 cups chopped spinach
  1. Heat the oil in a saucepan over medium heat. Add the onion cooking until translucent, 3 minutes. 
    Add the barley and broth, bring to a boil. 
  2. Reduce heat and simmer, covered, 30 minutes. 
  3. Add the spinach; stir for one minute until thoroughly mixed. Serve.
Per serving: 233 calories, 10 gm protein, 39 gm carbohydrate, 5 gm fat, 1 gm sat fat, 3 gm mono fat, 0 mg cholesterol, 9 gm fiber, 52 mg sodium

Barley is a source of soluble fiber, like oats, and so can be effective in lowering cholesterol levels. Have a bag of fresh spinach in the fridge for use throughout the week. Keep frozen spinach on hand for last minute menus.  

Broiled Tomato
Halve firm tomatoes. Place, cut side up, on a broiler pan. Broil for five minutes.