Fish with Fresh Herb Sauce
Simple Lemon Farro and Steamed Broccoli
Ingredients
- 1 cup chopped fresh cilantro
- 3 Tbsp finely chopped red onion
- 2 Tbsp extra virgin olive oil
- 1 Tbsp red wine vinegar
- 2 cloves garlic, minced
- ¾ tsp salt
- 6 (4-oz) cod fillets, rinsed and patted dry
- ¾ tsp ground cumin
- Black pepper to taste
Instructions
- Combine cilantro, onion, oil, vinegar, garlic and ¼ tsp salt; set aside.
- Coat fish fillets with cooking spray, and sprinkle both sides with cumin, pepper and ½ tsp salt.
- Heat a nonstick skillet over medium-high heat. Cook fillets 4 minutes per side or until fish flakes with a fork. Top each fillet with cilantro mixture.
Side Dish Ingredients
- 1 cup pearled farro
- 1½ tsp grated lemon rind
- 1½ Tbsp lemon juice
- 3 Tbsp extra virgin olive oil
- ¾ tsp salt
- 2 (12-oz) pkg broccoli florets
Side Dish Instructions
- Cook farro according to package directions.
- Stir together farro, lemon rind, lemon juice, 1 Tbsp oil and ½ tsp salt.
- Arrange broccoli in a steamer basket over boiling water.
- Cover and steam 3 to 4 minutes or until tender.
- Toss with 2 Tbsp oil and ¼ tsp salt.
- Serve farro and broccoli alongside fish.
Nutritional Information
Main | Side | Total | |
Servings | 6 | 6 | |
Calories |
140
|
210
|
350
|
Fat (g) | 5 | 8 | 13 |
Sat. Fat (g) | 1 | 1 | 2 |
Protein (g) | 20 | 8 | 28 |
Carb (g) | 1 | 30 | 31 |
Fiber (g) | 0 | 7 | 7 |
Sodium (mg) | 350 | 320 | 670 |
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