Mediterranean Cod with Tomatoes

 
Photo by WHFoods.com

Photo by WHFoods.com

 
 

Enjoy this low-fat meal with cod as part of your Healthiest Way of Eating this week. It contains less that 200 calories!

Prep and Cook Time: 20 minutes

Ingredients:

  • 2 medium onions, sliced medium thick
  • 3 medium cloves garlic, chopped
  • 1/2 cup + 1 TBS chicken or vegetable broth
  • 2 cups fresh or 1 15 oz can (BPA-free) diced tomatoes
  • 2 TBS fresh lemon juice
  • *1/4 cup chopped black olives
  • *1 TBS capers
  • 1/2 cup chopped fresh basil
  • 2 tsp chopped fresh rosemary
  • 2 tsp chopped fresh thyme
  • 1 lb cod fillets, cut into 2-inch pieces
  • salt and cracked black pepper to taste
  • red chili flakes to taste

* optional

Directions:

  1. Slice onions and chop garlic and let sit for 5 minutes.
  2. Heat 1 TBS broth in a 10-12 inch stainless steel pan or skillet. Healthy Sauté onion over medium heat for about 5 minutes in broth, until translucent. Add garlic and continue to sauté for another minute.
  3. Add rest of broth, diced tomatoes, and lemon juice. Bring to a simmer on high heat. Once it starts to simmer reduce heat to medium and simmer for about 5 minutes.
  4. Add herbs, olives, capers, and cod fillets; cover and simmer for about 5 minutes, depending on how thick the fish is. Season with salt and pepper to taste. Serve cod mixed with tomato herb sauce.

Serves 4

Recipe by WHFoods.com

 

Mediterranean Tabouli Salad

 
Photo by WHFoods.com

Photo by WHFoods.com

 
 

This is a great Mediterranean-style salad. The bulgur does not need to be cooked, just softened, because it has already been steamed, dried, and cracked. Enjoy!

Prep and Cook Time: 30 minutes

Ingredients:

  • 1 cup *wheat bulgur (dry), makes 2 cups after combining with liquid
  • 1/2 medium onion, minced
  • 2 cloves garlic, press or chopped
  • 3 cups minced fresh parsley
  • 1 medium tomato, chopped
  • 3 TBS extra virgin olive oil
  • 1 TBS fresh lemon juice or wine vinegar
  • sea salt and pepper to taste

*Can also used couscous or quinoa


Directions:

  1. Place 1 cup wheat bulgur and salt to taste in a bowl. Pour 2 cups boiling water or broth over the bulgur, stir once and let sit for 15-20 minutes until liquid is absorbed.
  2. Mince onion and press or chop garlic and let sit for 5 minutes.
  3. Combine all ingredients and mix well.

For added flavor you may want to add more olive oil and lemon juice.

Serves 4

Recipe by WHFoods.com