Quick and Easy Healthy Meals…
Featured Recipe: Almond-&-Lemon-Crusted Fish with Spinach
Makes: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes
Per serving: 249 calories; 13 g fat ( 1 g sat ); 46 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 28 g protein; 4 g fiber; 496 mg sodium; 1025 mg potassium.
Nutrition Bonus: Vitamin A (184% daily value), Vitamin C (37% dv), Folate (36% dv), Magnesium (35% dv), Potassium (29% dv), Iron (22% dv), Calcium (17% dv)
Carbohydrate Servings: 1/2
Exchanges: 1 vegetable, 3 lean meat, 2 fat
Zest and juice of 1 lemon, divided
1/2 cup sliced almonds, coarsely chopped
1 tablespoon finely chopped fresh dill or 1 teaspoon dried
1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
1 teaspoon kosher salt, divided
Freshly ground pepper to taste
1 1/4 pounds cod, halibut, tilapia or your favorite fish, cute into 4 portions
4 teaspoons Dijon mustard
2 cloves garlic, slivered
1 pound baby spinach
Lemon wedges for garnish
1. Preheat oven to 400°F. Coat a rimmed baking sheet with olive oil.
2. Combine lemon zest, almonds, dill, 1 tablespoon oil, 1/2 teaspoon salt and pepper in a small bowl. Place fish on the prepared baking sheet and spread each portion with 1 teaspoon mustard. Divide the almond mixture among the portions, pressing it onto the mustard.
3. Bake the fish until opaque in the center, about 7 to 9 minutes, depending on thickness.
4. Meanwhile, heat the remaining 2 teaspoons oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant but not brown, about 30 seconds. Stir in spinach, lemon juice and the remaining 1/2 teaspoon salt; season with pepper. Cook, stirring often, until the spinach is just wilted, 2 to 4 minutes. Cover to keep warm. Serve the fish with the spinach and lemon wedges, if desired.
…bon appétit, enjoy your meal!