204346 Health Library | Health and Wellness | Wellmont Health System
  • Asparagus and Bell Pepper Salad With Cod

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 291
    Total Fat 12 g
    Saturated Fat 2 g
    Sodium 396 mg
    Total Carbohydrate 12 g
    Dietary Fiber 4 g
    Protein 34 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Mixed green salad 2 cups
    Scallions, thoroughly rinsed and chopped 2
    Medium tomato, sliced 1
    Yellow bell pepper, sliced ½
    Asparagus spears, ends trimmed 10-12
    Olive oil 2 teaspoons
    Cod filet (or other white fish) ¾ pound
    Salt ¼ teaspoon
    Fresh ground pepper to taste
    Balsamic vinaigrette dressing 2 tablespoons
    Directions
    1. Portion the salad greens, scallions, tomatoes, and bell peppers onto two plates.
    2. Heat olive oil in a large nonstick skillet over medium heat. Add the asparagus and cook for about 10 minutes, until tender. Remove and set aside.
    3. Add the cod to the skillet and cook for 3-4 minutes on each side, or until cooked through. Season with salt and pepper.
    4. Cut fish into a few smaller pieces. Arrange the fish and asparagus over the salads. Top with balsamic vinaigrette.

    Exchanges4 very lean meats; 2 ½ vegetables; 2 fats

    Side Suggestions: French Bread (eg, Baguette)

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