Creole-Spiced Cod
Creamy Dijon Romaine Salad
Ingredients
- ¾ cup thinly sliced celery
- ¾ cup diced red onion
- ¾ cup diced green bell pepper
- 2 Tbsp canola oil, divided
- 1½ cups grape tomatoes, cut in half
- 3 Tbsp finely chopped fresh parsley
- 2 cloves garlic, minced
- 2 Tbsp light butter with canola oil
- 1½ tsp hot sauce
- 6 (4-oz) cod fillets (or use any lean white fish)
- ¾ tsp seafood seasoning
Instructions
- Sauté celery, onion, and bell pepper in 1 Tbsp hot oil in a large nonstick skillet over medium heat 5 minutes or just until vegetables begin to brown.
- Add tomatoes, parsley, and garlic; cook 1 minute, stirring constantly. Stir in butter and hot sauce. Remove vegetable mixture from skillet.
- Sprinkle fish with seafood seasoning. Cook fish in 1 Tbsp hot oil in skillet over medium-high heat 2 to 3 minutes per side or until fish flakes with a fork. Spoon relish over fish.
Side Dish Ingredients
- ¾ cup fat-free plain Greek yogurt
- 3 Tbsp reduced-fat mayonnaise
- 1 Tbsp water
- 1 Tbsp Dijon mustard
- 2 cloves garlic, minced
- ½ tsp salt
- 12 cups chopped romaine lettuce
- ¾ cup sliced red onion
Side Dish Instructions
- Whisk together yogurt, mayonnaise, water, mustard, garlic, and salt. Add lettuce and onion; toss.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
180
|
74
|
254
|
| Fat (g) | 8 | 3 | 11 |
| Sat. Fat (g) | 2 | 0 | 2 |
| Protein (g) | 21 | 4 | 25 |
| Carb (g) | 6 | 7 | 13 |
| Fiber (g) | 1 | 2 | 3 |
| Sodium (mg) | 220 | 331 | 551 |
Heart Healthy Meal Plan
This recipe selected from the eMeals Heart Healthy Meal Plan.
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