A simple recipe that is packed with nutrients, a balance of sweet and savory, and is made in about 30 minutes.
This dish is packed with protein, the building block of all cells in the body along with iron and vitamin A.
Ingredients:
4 teaspoons olive oil
2 tablespoons Dijon mustard
3 tablespoons black or brown mustard seeds
2 tablespoons organic maple syrup
1 teaspoon balsamic vinegar
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1 1/4 pound cod fillet, cut four (4) 5 ounce pieces
1 fennel bulb, thinly sliced
1 shallot, thinly sliced
12 cups of kale, spinach, mustard greens, collards; a combination of these or choose
Directions:
Heat a pan on medium heat; add olive oil (2 teaspoons). Add mustard seeds and stir to coat. Cover and cook until the seeds pop; about 5 minutes. Turn off heat;let pan rest covered until the popping stops. Stir in Dijon mustard, maple syrup, vinegar, salt, and pepper; set aside.
Turn broiler on in oven. Line a baking sheet with foil and place cod on baking sheet in a single layer. Spread Dijon mixture over the top of the cod. Place on top rack in oven; broil until cod flakes easily when tested with a fork. Remove from oven and cover with foil to keep warm.
Heat a pan on medium heat; add olive oil (2 teaspoons). Add fennel; saute. Add shallot;saute. Add greens; cooked until wilted (about 2 minutes).
Spoon greens onto a serving platter and top with cod.
Serves: 4
Prep time: 30 minutes
Nutritional Information:
Serving size: 5 ounces with 3 cups of greens
Calories: 256
Total fat: 7.5g
Saturated fat: 1g
Carbohydrates: 18g
Fiber: 4g
Sugars: 6g
Protein: 29g
Sodium: 404mg
Cholesterol: 61mg
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