Healthy Recipes

Asparagus and Bell Pepper Salad With Cod
dashed separator
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.

Exchanges
4 very lean meats; 2 ½ vegetables; 2 fats

Side Suggestions: French Bread (eg, Baguette)


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
dashed separator
healthy living calculator
Current Research From Top Journals


Chewing Gum After Surgery May Improve Digestive Tract Recovery
April 2015

A systematic review found that participants given chewing gum after abdominal surgery may have a faster return to normal for their digestive system. Unfortunately, the quality of trials is low and more research will need to be done before this simple solution is confirmed.

dot separator
previous editions

Early Peanut Consumption Associated with Lower Risk of Peanut Allergy in High Risk Children
March 2015

Breastfeeding May Decrease the Risk of Childhood Obesity
February 2015

Tonsillectomy May Reduce Number of Sore Throat Days in Children
February 2015

dashed separator

Advertisement

Our Free Newsletter
click here to see all of our uplifting newsletters »

 

Advertisement

Advertisement

DiggDeliciousNewsvineRedditStumbleTechnoratiFacebook