Fish with Fresh Herb Sauce
Simple Lemon Farro and Steamed Broccoli
Ingredients
- 2 (4-oz) cod fillets
- ¼ tsp ground cumin
- ⅛ tsp salt
- ⅛ tsp pepper
- ⅓ cup chopped fresh cilantro
- 1 Tbsp finely chopped red onion
- 2 tsp extra virgin olive oil
- 1 tsp red wine vinegar
- 1 small clove garlic, minced
Instructions
- Pat fish dry using paper towels; coat with cooking spray, and sprinkle both sides with cumin, salt and pepper.
- Cook fish in a nonstick skillet over medium-high heat 4 minutes per side or until flakes with a fork.
- Stir together cilantro, onion, oil, vinegar, and garlic in a small bowl; serve over fish.
Side Dish Ingredients
- ⅓ cup quick-cooking farro (or use barley)
- ½ tsp lemon zest
- 1½ tsp lemon juice
- 1 Tbsp extra virgin olive oil, divided
- ¼ tsp salt, divided
- 1 (12-oz) pkg broccoli florets
Side Dish Instructions
- Cook farro according to package directions. Toss with lemon zest, lemon juice, ½ Tbsp oil, and ⅛ tsp salt.
- Cook broccoli according to package directions; toss with ½ Tbsp oil and ⅛ tsp salt. Serve farro and broccoli alongside fish.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
140
|
220
|
360
|
| Fat (g) | 5 | 8 | 13 |
| Sat. Fat (g) | 1 | 1 | 2 |
| Protein (g) | 20 | 10 | 30 |
| Carb (g) | 1 | 32 | 33 |
| Fiber (g) | 0 | 8 | 8 |
| Sodium (mg) | 210 | 340 | 550 |
Heart Healthy Meal Plan
This recipe selected from the eMeals Heart Healthy Meal Plan.
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