Mint, apple, and pomegranate salad recipe

Mint, apple, and pomegranate salad recipe

Are you looking for a delicious snack that’s easy to make, inexpensive, refreshing, and delicious? Then look no further than this apple, mint, and pomegranate salad. Make a small batch for yourself, or multiply the recipe for the perfect healthy party snack!

Ingredients

  • 5 Honeycrisp apples
  • 4-6 leaves of fresh mint
  • 5 Tbsp. Lime Juice
  • 1 pomegranate

Directions

  1. Slice the apples into desired cubes or slices and place in a bowl.
  2. Mince mint and sprinkle over the apples.
  3. Add the seeds of one pomegranate into the bowl.
  4. Drizzle lime juice on top (add more for taste if needed).
  5. Stir and refrigerate until served.

Mint, apple, and pomegranate salad recipe

Nutrition:

  • Serving Size: ½ cup
  • Calories: 93
  • Fat: .03 g
  • Carbohydrate: 27 g
  • Fiber: 4.1 g
  • Protein: .05 g

Butternut squash chicken taco bowls recipe

I love tacos, but week after week they can get boring and stale. This week I decided to incorporate some new flavors for an exciting twist on a traditional taco bowl. For those of you who are vegetarians, take this recipe and incorporate additional veggies in place of the chicken. The more veggies the merrier!

Ingredients

  • 2 cups rice
  • 2 cups cubed butternut squash
  • 2 cups cubed zucchini (optional for added veggies)
  • 2-4 medium pieces of skinless boneless chicken breast (or tenders)
  • 1 red onion
  • 8 oz. of guacamole (homemade or packaged)
  • 2 Tbsp. olive oil
  • Salt and pepper to taste
  • Taco seasoning to taste (for chicken)
  • 1 cup chopped cilantro
  • Optional added protein: 1 can of black beans

Directions

  1. Wash and chop vegetables; in a small bowl drizzle a teaspoon of olive oil and toss.
  2. On a baking pan separate chopped onion, butternut squash, and zucchini for baking and preheat oven to 350 degrees. Once the oven is warm, place in the oven for 12-15 minutes until cooked or edges are browned.
  3. In a stovetop pan spread a teaspoon of olive oil and add chicken. Brown until cooked through.
  4. Once chicken is brown, add in taco seasoning to taste.
  5. Remove vegetables for cooling and prepare rice (either in a rice cooker or over stovetop).
  6. Once the rice is finished, remove from pan and add cilantro.
  7. Assemble the bowls by layering the chicken with ½ cup rice, squash, (optional black beans and zucchini), and roasted onion. Top your bowl with guacamole and garnish with cilantro leaves.

Nutrition

Makes 4 servings

484 calories, carbohydrate 36g, protein 31g, fat 11g per serving

Golden Summer Squash & Corn Soup Recipe

Author: EatingWell Test Kitchen
Photographer: Ken Burris

 

Pureed summer squash makes a delicious base for this summery squash and corn soup. Start your meal with the soup or enjoy it as a light lunch. Fresh thyme and briny feta cheese give it fabulous flavor. For a variation, try the soup with any herb you have on hand or goat cheese in place of feta.

Ingredients:

  • 1 tablespoon extra-virgin olive oil
  • 1 medium shallot, chopped
  • 2 medium summer squash (about 1 pound), diced
  • 3 teaspoons chopped fresh herbs, such as thyme or oregano, divided
  • 1 14-ounce can reduced-sodium chicken broth or vegetable broth
  • 1/4 teaspoon salt
  • 1 cup fresh corn kernels (from 1 large ear; see Tip)
  • 1 teaspoon lemon juice
  • 1/4 cup crumbled feta cheese

Directions

  1. Heat oil in a large saucepan over medium heat. Add shallot and cook, stirring, 1 minute. Add squash and 1 teaspoon herbs and cook, stirring occasionally, until the squash starts to soften, 3 to 5 minutes.
  2. Add broth and salt; bring to a boil. Reduce heat to a simmer and cook until the squash is soft and mostly translucent, about 5 minutes more. Transfer to a blender and puree until smooth. (Use caution when pureeing hot liquids.) Return the soup to the pan and stir in corn. Bring to a simmer over medium heat and cook, stirring occasionally, until the corn is tender, 3 to 5 minutes more. Remove from the heat; stir in lemon juice. Serve garnished with the remaining 2 teaspoons herbs and feta.

Recipe Tips & Notes

  • Kitchen Tip: To remove corn from the cob, stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife. If making a soup, after cutting off the kernels, you can reverse the knife and use the dull side to press down the length of the ear to push out the rest of the corn and its milk.

Nutrition

Per serving: 109 calories; 6 g fat (2 g sat, 3 g mono); 6 mg cholesterol; 12 g carbohydrate; 0 g added sugars; 5 g total sugars; 5 g protein; 2 g fiber; 462 mg sodium; 491 mg potassium.

Nutrition Bonus: Vitamin C (40% daily value)

1 Carbohydrate Serving(s)

Exchanges: 1/2 starch, 1 vegetable, 1 fat

Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. EatingWell cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.

Gluten-Free Disclaimer: Our nutritionists have verified that the recipes marked as gluten-free do not contain wheat, rye, barley or oats. However, many processed foods, such as broths, soy sauce and other condiments, may contain hidden sources of gluten. If a recipe calls for a packaged (e.g., canned) ingredient, we recommend that you carefully read the label to make sure you pick a brand that does not contain a hidden source of gluten. Also, please note that while a recipe may be marked as “gluten-free,” the serving suggestions that accompany it may contain gluten.

Peach & Blueberry Cobbler Recipe

Author: Virginia Willis
Photographer: Ken Burris

 

This is a healthier version of a traditional cobbler, with canola oil in place of some of the butter and whole-wheat flour instead of all-purpose flour. Unlike more classic biscuit-topped cobblers, the peaches and blueberries are nestled into a tender batter that swells around the fruit as it bakes. Other fruits may be substituted. It’s especially beautiful when baked in and served right from a cast-iron skillet.

Ingredients

  • 3 tablespoons unsalted butter
  • 3 tablespoons canola oil
  • 1 cup whole-wheat flour
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1 cup reduced-fat milk
  • 1/2 cup sugar
  • 1 teaspoon vanilla extract
  • 3 ripe but firm peaches (about 1 pound), pitted and sliced into eighths, or 3 1/2 cups frozen
  • 2 cups (1 pint) fresh or frozen blueberries

Directions

  1. Preheat oven to 350°F.
  2. Place butter and oil in a 12-inch cast-iron skillet or a 9-by-13-inch baking pan. Heat in the oven until melted and fragrant, 5 to 7 minutes.
  3. Meanwhile, combine flour, baking powder and salt in a large bowl. Add milk, sugar and vanilla; stir to combine.
  4. Add the melted butter mixture to the batter and stir to combine. Pour the batter into the hot pan. Spoon peaches and blueberries evenly over the batter.
  5. Return the pan to the oven and bake until the top of the cobbler is browned and the batter around the fruit is completely set, 50 minutes to 1 hour. Remove to a wire rack to cool for at least 15 minutes. Serve warm.

Nutrition

Per serving: 182 calories; 8 g fat (3 g sat, 3 g mono); 11 mg cholesterol; 26 g carbohydrate; 7 g added sugars; 3 g protein; 3 g fiber; 212 mg sodium; 140 mg potassium.

2 Carbohydrate Serving(s)

Exchanges: 1/2 fruit, 1 1/2 carbohydrate (other), 1 1/2 fat

Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. EatingWell cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.

Fettuccine Alfredo Recipe

Author: EatingWell Test Kitchen
Photographer: Ken Burris

 

Alfredo di Lello, the Roman restaurateur who created his signature sauc.e in the 1920s, might be startled to find this streamlined version that still tastes rich enough to satisfy those deep creamy-pasta cravings. The addition of zucchini boosts the nutritional profile. And when cut into thin strands, it can be twirled gracefully on a fork.

Ingredients

  • 3/4 cup vegetable broth or reduced-sodium chicken broth (see Tips for Two)
  • 4 large cloves garlic, peeled
  • 4 ounces whole-wheat fettuccine
  • 1 small zucchini, cut into matchsticks
  • 2 teaspoons cornstarch, mixed with 1 tablespoon water
  • 2 tablespoons reduced-fat sour cream
  • Pinch of freshly grated nutmeg
  • 1/8 teaspoon freshly ground pepper, or to taste
  • 3/4 cup freshly grated Parmesan cheese, divided
  • 1 tablespoon chopped fresh parsley

Directions

  1. Bring a large saucepan of water to a boil. Combine broth and garlic cloves in a small saucepan; bring to a boil over high heat. Cover, reduce heat to a simmer and cook until the garlic cloves are soft, about 15 minutes.
  2. After the garlic has simmered about 10 minutes, cook fettuccine in the boiling water, stirring often, for 8 minutes. Drop in zucchini and cook until the fettuccine is just tender, about 1 minute more.
  3. Meanwhile, transfer the garlic and broth to a blender. Process until the mixture is smooth, about 1 minute. (Use caution when blending hot liquids; see Tip.) Return the mixture to the pot and bring to a simmer over medium-high heat. Add cornstarch mixture; whisk it until slightly thickened, about 15 seconds. Remove from the heat and whisk in sour cream, nutmeg and pepper. Return the pot to very low heat to keep the sauce warm. (Do not boil.)
  4. Drain the pasta and place in a large bowl. Add the sauce and 1/2 cup Parmesan; toss to coat well. Sprinkle with parsley and serve immediately, passing the remaining 1/4 cup Parmesan separately.

Recipe Tips & Notes

  • Tips for Two: Leftover canned broth keeps up to 5 days in the refrigerator or up to 3 months in your freezer. Leftover broth in aseptic packages keep for up to 1 week in the refrigerator. Add to soups, sauces, stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them from drying out.
  • Pureeing hot liquids: Hot liquids can splatter out of a blender when it’s turned on. To avoid this, remove the center piece of the lid. Loosely cover the hole with a folded kitchen towel and turn the blender on. Better airflow will keep the contents from spewing all over the kitchen—and yourself.

Nutrition

Per serving: 385 calories; 11 g fat (6 g sat, 3 g mono); 33 mg cholesterol; 53 g carbohydrate; 21 g protein; 8 g fiber; 627 mg sodium; 382 mg potassium.

Nutrition Bonus: Calcium (39% daily value), Magnesium (26% dv), Vitamin C (25% dv), Vitamin A (20% dv), Zinc (18% dv)

3 Carbohydrate Serving(s)

Exchanges: 3 starch, 1 vegetable, 1 high fat meat

Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. EatingWell cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.

Spaghetti Squash Lasagna with Broccolini Recipe

Author: EatingWell Test Kitchen
Photographer: Peter Ardito

In this low-carb spaghetti squash lasagna recipe, garlicky broccolini, spaghetti squash and cheese are combined for a healthy take on a favorite casserole. This bakes right in the squash shells for a fun presentation. Serve with a big Caesar salad and some warm and crusty whole-grain bread.

Ingredients

  • 1 2 1/2- to 3-pound spaghetti squash, halved lengthwise and seeded
  • 1 tablespoon extra-virgin olive oil
  • 1 bunch broccolini, chopped
  • 4 cloves garlic, minced
  • 1/4 teaspoon crushed red pepper (optional)
  • 2 tablespoons water
  • 1 cup shredded part-skim mozzarella cheese, divided
  • 1/4 cup shredded Parmesan cheese, divided
  • 3/4 teaspoon Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground pepper

Directions

  1. Position racks in upper and lower thirds of oven; preheat to 450°F.
  2. Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.)
  3. Meanwhile, heat oil in a large skillet over medium heat. Add broccolini, garlic and red pepper (if using); cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until the broccolini is tender, 3 to 5 minutes more. Transfer to a large bowl.
  4. Use a fork to scrape the squash from the shells into the bowl. Place the shells in a broiler-safe baking pan or on a baking sheet. Stir 3/4 cup mozzarella, 2 tablespoons Parmesan, Italian seasoning, salt and pepper into the squash mixture. Divide it between the shells; top with the remaining 1/4 cup mozzarella and 2 tablespoons Parmesan.
  5. Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes.

Nutrition

Per serving: 194 calories; 11 g fat (5 g sat, 5 g mono); 20 mg cholesterol; 13 g carbohydrate; 0 g added sugars; 4 g total sugars; 12 g protein; 2 g fiber; 587 mg sodium; 334 mg potassium.

Nutrition Bonus: Vitamin C (79% daily value), Calcium (33% dv), Vitamin A (23% dv)

1 Carbohydrate Serving(s)

Exchanges: 1/2 starch, 1/2 vegetable, 1/2 lean meat, 1 medium-fat meat, 1 fat

Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. EatingWell cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.

Gluten-Free Disclaimer: Our nutritionists have verified that the recipes marked as gluten-free do not contain wheat, rye, barley or oats. However, many processed foods, such as broths, soy sauce and other condiments, may contain hidden sources of gluten. If a recipe calls for a packaged (e.g., canned) ingredient, we recommend that you carefully read the label to make sure you pick a brand that does not contain a hidden source of gluten. Also, please note that while a recipe may be marked as “gluten-free,” the serving suggestions that accompany it may contain gluten.

Asparagus & Salmon Spring Rolls Recipe

Author: Victoria Abbott Riccardi
Photographer: Ken Burris

 

These spring rolls are filled with smoked salmon, tender-crisp asparagus and plenty of fresh herbs. Spring rolls look impressive when you put them out for a party, but they are actually easy to make. To simplify the process, lay out all the ingredients you need to make the rolls near your work surface before you begin.

Ingredients

Spring Rolls

  • 24 thick or 36 thin asparagus spears (about 2 pounds)
  • 2 3- to 4-ounce packages smoked wild salmon
  • 12 8-inch rice-paper wrappers (see Notes)
  • 1 ripe avocado, cut into 24 slices
  • 1 cup shredded carrot
  • 1/2 cup chopped fresh basil
  • 1/2 cup chopped fresh mint

Dipping Sauce

  • 1/3 cup reduced-sodium soy sauce
  • 2 tablespoons orange juice
  • 2 tablespoons lemon juice
  • 2 tablespoons mirin (see Notes)
  • 1/4 teaspoon crushed red pepper, or more to taste

Directions

  1. To prepare spring rolls: Bring 1 inch of water to a boil in a large skillet. Trim asparagus spears to no longer than 6 inches; add to the boiling water. Partially cover and cook the asparagus until tender-crisp, about 3 minutes. Drain; refresh under cold water. Cut each spear in half lengthwise. Cut salmon slices into 12 strips no longer than 6 inches each.
  2. Soak one wrapper at a time in a shallow dish of very hot water until softened, about 30 seconds. Lift out, let excess water drip off and lay on a clean, dry cutting board.
  3. Center a strip of smoked salmon in the bottom third of the wrapper, leaving a 1-inch border on either side. Arrange 4 thick (or 6 thin) asparagus spear halves (overlapping as necessary) over the salmon. Top the asparagus with 2 avocado slices, 1 tablespoon shredded carrot and about 2 teaspoons each basil and mint. Fold the wrapper over the filling and roll into a tight cylinder, folding in the sides as you go. Repeat with the remaining wrappers and filling. Cut each finished roll in half.
  4. To prepare dipping sauce: Whisk soy sauce, orange juice, lemon juice, mirin and crushed red pepper in a small serving bowl. Serve the rolls with the sauce.

Recipe Tips & Notes

  • Notes: Rice-paper wrappers are translucent, round sheets made from rice flour. They need to briefly soak in warm water to make them soft and pliable before using. Find them in the Asian section of large supermarkets or at Asian food stores.
  • Mirin is a low-alcohol rice wine essential to Japanese cooking. Look for it in the supermarket with other Asian ingredients. An equal portion of dry sherry or white wine with a pinch of sugar may be substituted.

Recipe Nutrition

Per serving: 102 calories; 3 g fat (1 g sat, 2 g mono); 3 mg cholesterol; 13 g carbohydrate; 0 g added sugars; 2 g total sugars; 6 g protein; 2 g fiber; 370 mg sodium; 263 mg potassium.

Nutrition Bonus: Vitamin A (44% daily value), Folate (19% dv)

1 Carbohydrate Serving(s)

Exchanges: 1/2 starch, 1 vegetable, 1/2 lean meat, 1/2 fat

Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. EatingWell cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.

Gluten-Free Disclaimer: Our nutritionists have verified that the recipes marked as gluten-free do not contain wheat, rye, barley or oats. However, many processed foods, such as broths, soy sauce and other condiments, may contain hidden sources of gluten. If a recipe calls for a packaged (e.g., canned) ingredient, we recommend that you carefully read the label to make sure you pick a brand that does not contain a hidden source of gluten. Also, please note that while a recipe may be marked as “gluten-free,” the serving suggestions that accompany it may contain gluten.

Whole-Wheat Couscous with Parmesan & Peas Recipe

Author: Patsy Jamieson
Photographer: Ken Burris

 

Couscous, which is actually a type of tiny pasta, makes an almost-instant side dish. Happily, the whole-wheat variety is just as fast to prepare as regular couscous. Lemon zest is a delicious accent to nutty Parmesan in this Italian-inspired couscous.

Ingredients

  • 1 14-ounce can reduced-sodium chicken broth or vegetable broth
  • 1/4 cup water
  • 2 teaspoons extra-virgin olive oil
  • 1 cup whole-wheat couscous
  • 1 1/2 cups frozen peas
  • 2 tablespoons chopped fresh dill
  • 1 teaspoon freshly grated lemon zest
  • Salt & freshly ground pepper to taste
  • 1/2 cup freshly grated Parmesan cheese

Directions

  1. Combine broth, water and oil in a large saucepan; bring to a boil. Stir in couscous and remove from heat. Cover and let plump for 5 minutes.
  2. Meanwhile, cook peas on the stovetop or in the microwave according to package directions.
  3. Add the peas, dill, lemon zest, salt and pepper to the couscous; mix gently and fluff with a fork. Serve hot, sprinkled with cheese.

Nutrition:

Per serving: 213 calories; 4 g fat (1 g sat, 2 g mono); 6 mg cholesterol; 35 g carbohydrate; 0 g added sugars; 2 g total sugars; 11 g protein; 7 g fiber; 376 mg sodium; 104 mg potassium.

Nutrition Bonus: Vitamin A (16% daily value)

2 Carbohydrate Serving(s)

Exchanges: 2 starch, 1 vegetable, 1 fat

Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. EatingWell cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.

Slow-Cooker Vegetarian Lasagna Recipe

Author: EatingWell Test Kitchen
Photographer: Ken Burris

 

Sure, the slow cooker’s great for stews and soups, but it also happens to make a mean lasagna! In this ingenious slow-cooker recipe, all you have to do is chop your veggies, then layer the ingredients (raw) into the crockpot. Serve with: Garlic bread and a green salad.

Ingredients

  • 1 large egg
  • 1 15- to 16-ounce container part-skim ricotta
  • 1 5-ounce package baby spinach, coarsely chopped
  • 3 large or 4 small portobello mushroom caps, gills removed (see Tip), halved and thinly sliced
  • 1 small zucchini, quartered lengthwise and thinly sliced
  • 1 28-ounce can crushed tomatoes
  • 1 28-ounce can diced tomatoes
  • 3 cloves garlic, minced
  • Pinch of crushed red pepper (optional)
  • 15 whole-wheat lasagna noodles (about 12 ounces), uncooked
  • 3 cups shredded part-skim mozzarella, divided

Directions

  1. Combine egg, ricotta, spinach, mushrooms and zucchini in a large bowl.
  2. Combine crushed and diced tomatoes and their juice, garlic and crushed red pepper (if using) in a medium bowl.
  3. Generously coat a 6-quart or larger slow cooker with cooking spray. Spread 1 1/2 cups of the tomato mixture in the slow cooker. Arrange 5 noodles over the sauce, overlapping them slightly and breaking into pieces to cover as much of the sauce as possible. Spread half of the ricotta-vegetable mixture over the noodles and firmly pat down, then spoon on 1 1/2 cups sauce and sprinkle with 1 cup mozzarella. Repeat the layering one more time, starting with noodles. Top with a third layer of noodles. Evenly spread the remaining tomato sauce over the noodles. Set aside the remaining 1 cup mozzarella in the refrigerator.
  4. Put the lid on the slow cooker and cook on High for 2 hours or on Low for 4 hours. Turn off the slow cooker, sprinkle the reserved mozzarella on the lasagna, cover and let stand for 10 minutes to melt the cheese.

Recipe Tips & Notes:

  • Tip: The dark gills found on the underside of a Portobello mushroom cap (page 34) are edible, but can turn a dish an unappealing gray color. If you like, gently scrape the gills off with a spoon.

Nutrition:

Per serving: 414 calories; 14 g fat (8 g sat, 4 g mono); 63 mg cholesterol; 48 g carbohydrate; 0 g added sugars; 28 g protein; 7 g fiber; 641 mg sodium; 829 mg potassium.

Nutrition Bonus: Calcium & Vitamin A (56% daily value), Vitamin C (39% dv), Iron & Magnesium (26% dv), Zinc (25% dv), Potassium (24% dv), Folate (18% dv).

3 Carbohydrate Serving(s)

Exchanges: 2 starch, 2 vegetable, 2 1/2 medium-fat meat

 

Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. EatingWell cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.

Parmesan-Crusted Cod with Tartar Sauce Recipe

Author: EatingWell Test Kitchen
Photographer: Karla Conrad

Panko breadcrumbs and Parmesan cheese give this healthy baked fish recipe delectable crunch for a healthy homemade alternative to fish sticks or fried fish. For the best taste, be sure to use olive oil or avocado oil cooking spray to coat the fish. Serve with roasted carrots and steamed green beans.

Ingredients

  • 1/2 cup panko breadcrumbs
  • 1/3 cup grated Parmesan cheese
  • 1/4 cup all-purpose flour large egg, lightly beaten
  • 1 1/4 pounds cod (see Tips), cut into 4 portions
  • 1/2 teaspoon ground pepper, divided
  • 1/4 teaspoon salt
  • Olive oil or avocado oil cooking spray (see Tips)
  • 1/4 cup nonfat plain Greek yogurt
  • 1/4 cup mayonnaise
  • 2 tablespoons finely chopped cornichons or dill pickles
  • 1 tablespoon minced shallot
  • Lemon wedges for serving
  • Chopped fresh parsley for garnish

Directions

  1. Place a wire rack on a rimmed baking sheet in the oven; preheat to 450°F.
  2. Combine panko and Parmesan in a shallow dish. Place flour and egg in 2 separate shallow dishes. Sprinkle cod with 1/4 teaspoon each pepper and salt. Dredge the cod in flour, shaking off excess, then dip in egg, letting excess drip off, then coat with the panko mixture. Generously coat the top of each portion with cooking spray.
  3. Remove the pan from the oven. Place the cod, sprayed-side down, on the rack. Coat the second side generously with cooking spray. Bake the fish until golden brown, 10 to 14 minutes.
  4. Meanwhile, combine yogurt, mayonnaise, cornichons (or pickles), shallot and the remaining 1/4 teaspoon pepper in a small bowl.
  5. Serve the cod with the tartar sauce and lemon wedges, garnished with parsley, if desired.

Recipe Tips & Notes:

  • Our favorite cod is U.S. Pacific cod from Alaskan waters; other West Coast cod and some Atlantic cod (sometimes called scrod) can also be sustainable choices. For the most up-to-date information about choosing sustainable seafood, visit seafoodwatch.org.
  • Heart-healthy avocado oil has a subtle buttery flavor. It’s great for high-heat cooking, like oven-frying and sautéing, and tasty in salad dressings—and we love the convenience of it in a spray bottle.

Nutrition:

Per serving: 255 calories; 9 g fat (2 g sat, 3 g mono); 112 mg cholesterol; 16 g carbohydrate; 1 g added sugars; 2 g total sugars; 25 g protein; 1 g fiber; 482 mg sodium; 351 mg potassium.

Nutrition Bonus: Vitamin B12 (44% daily value)

1 Carbohydrate Serving(s)

Exchanges: 1 starch, 2 lean meat, 1 fat

 

Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. EatingWell cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.

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