Summer Citrus Cod

Lemon Cod

This is one of the simplest, tastiest dishes and I always rely on it for a quick, light, healthy and impressive meal. Paired with veggies and a grain, this simple cod dish fills you up without weighing you down! While low in calories and carbohydrates, this dish provides ample protein, healthy, monounsaturated fat and vitamin C. Craving a summer fish sandwich? Skip the fried stuff and add a whole grain bun with a thin layer of aioli to this fish fillet for a more substantial bite.

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Ingredients (serves 2):

12 oz cod fillet (two 6-oz fillets)

2 lemons

1 Tbsp olive oil

dash salt

dash ground black pepper

dash cayenne pepper

1/8 tsp paprika

1/8 tsp garlic powder

1/8 tsp onion powder

Nonstick vegetable oil cooking spray

Ready to bake in the oven!

Ready to bake in the oven!

Directions:

1. Preheat oven to 375 degrees Fahrenheit.

2. Spray casserole dish with nonstick vegetable oil cooking spray. Place fish fillets in casserole dish and drizzle olive oil over fish. Evenly distribute spices over fish.

3. Cut one lemon in half and remove any pits. Squeeze the juice from each half over fish fillets, allowing extra juice to puddle in the casserole dish.

4. Cut the remaining lemon into slices and remove any pits. Place lemon slices over the fish.

5. Bake fish until cooked through (about 25-30 minutes). Fish should be white, flakey and reach an internal temperature of 145 degrees Fahrenheit.

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 252 calories, Total Fat 9 g, Saturated Fat 2 g, Cholesterol 94 mg, Carbohydrates 5 g, Fiber 0 g, Protein 39 g, Sodium 211, Calcium 28 mg

I served my lemon cod with a colorful salad (lettuce, tomato, cucumber, avocado, carrots and lemon juice)

I served my lemon cod with a colorful salad (lettuce, tomato, cucumber, avocado, carrots and lemon juice)

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A Squash-Filled Tomato Sauce

Tomato Sauce with Summer Squash, Eggplant and Mushrooms

This homemade, chunky, vegetable sauce is a cinch to whip up and combines all the best flavors of summer. This sauce is loaded with beta-carotene, vitamin C and fiber, and skimps on fat and salt, so you can feel good about taking a few heaping spoonfuls. Use it as a topping for pasta, chicken, fish or toss with a whole grain (such as brown rice or quinoa) and enjoy a lower-sodium, fresher tasting sauce than store-bought varieties.

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Ingredients (serves 6):

1 large zucchini, sliced into quarters

1 large yellow squash, sliced into quarters

1 small eggplant (about 5″ in diameter), diced

1 medium onion, diced (try to find visalia onions if you can – they’re sweeter and are only available in the spring and summer!)

1 C chopped mushrooms (I like white button mushrooms)

Roasted veggies - ready to mix into the sauce!

Roasted veggies – ready to mix into the sauce!

4 cloves garlic, minced

1 red or orange bell pepper, chopped

10 roma tomatoes, cut into eighths

3 basil leaves, chopped

1 tsp ground black pepper

3/4 tsp salt

3/4 tsp onion powder

3/4 tsp garlic powder

3 Tbsp olive oil

Nonstick vegetable oil cooking spray

Sauce one way: I poured my sauce over chicken and served it with broccoli - yum!

Sauce one way: I poured my sauce over chicken and served it with broccoli – yum!

Directions:

1. Preheat oven to 425 degrees Fahrenheit.

2. Spray baking sheet with nonstick vegetable oil cooking spray. Transfer vegetables to baking sheet. (*Note: You may want to use 2 baking sheets)

3. Drizzle 2 Tbsp olive oil over vegetables. Add spices. Combine well with hands and spread vegetables in a thin, even layer. Place baking sheet in oven and bake until vegetables are slightly browned and soft (about 20 minutes), mixing occasionally.

4. After vegetables have been baking for about 10 minutes, warm remaining 1 Tbsp olive oil in medium-sized saucepan over medium-high heat. Add tomatoes and cook for about 7-8 minutes, until chunky sauce forms. Reduce to low heat, cover and simmer until vegetables are in oven are cooked.

5. Add vegetables and basil to saucepan and stir. Cook another 10 minutes over low-medium heat. Serve over your favorite dish!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 107 calories, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 0 mg, Carbohydrates 10 g, Fiber 3 g, Protein 3 g, Sodium 302 mg, Calcium 32 mg

Sauce another way: I mixed it in with whole wheat pasta!

Sauce another way: I mixed it in with whole wheat pasta!