MEAL OF THE DAY!

  • Pan-seared Cod Fillet


  • Prep: 15 mins | Cook: 10 mins
  • Yields: 2 Servings

Ingredients

2 (3 oz. each) Atlantic Cod fillet
1 tbsp. of olive oil
1 clove of garlic, minced
2 lemon wedges (about ¼ of lemon each)
1 branch fresh thyme (optional)
1 branch fresh rosemary (optional)
Pinch of salt and black pepper

Directions

1Season fillet with minced garlic, a pinch of salt and black pepper (optional: sprinkle thyme and rosemary leaves).
2In a preheated skillet, add one tablespoon of olive oil.
3Place the fish fillets and let it cook for about 2-3 minutes on each side or until fully cooked in the center.
4Remove fish from heat and serve with lemon wedges if desired.
*recipe adopted from: https://newhopesurgical.com/recipes/pan-seared-cod-fillet/

Comments

Post a Comment

Popular posts from this blog

Nutrient Content Claims

Image
When choosing a food, you should always check the nutrition facts panel. This is where you’ll find information including a product’s serving size, calorie count, fat, carbohydrates and protein amounts. But let’s be honest, do you really spend time at the grocery store looking at labels and comparing them? It would take hours, and only nerdy dietitians like me actually spend that kind of time checking label information. Instead, most shoppers rely on the information that’s advertised on the front of a package.  So, let’s take a closer look at some of the “information” marketing experts put on the front of the box, things like, “100% whole grain,” or “reduced fat.” Not surprisingly, every food company is putting something on the front of packaging to entice us to grab their brand. These claims are designed to catch our eye, but keep in mind they are primarily about marketing the product — not necessarily about nutrition.  Does a particular nutrient claim mean the food is actu
Read more

Breaded Ranch Chicken

Image
Breaded Ranch Chicken is yummy and a great option for the whole family to eat. Just be aware, if you are using the breadcrumbs for this recipe, that is your carbohydrate for the meal. Instead of pasta, rice, or potatoes, fill half your plate with a non-starchy vegetable.  Also, take a look at the picture here, this plate looks very full. It might seem like there is no way you could eat all this food after bariatric surgery. But, this is actually a tiny plate. The smaller the plate, the more full it will look. Your brain is then tricked into thinking you are getting more than enough food. Serves: 4 normal portions, 8 bariatric portions Time: 45 minutes Ingredients:  1/4 cup unsalted butter, melted 3/4 cup panko 3/4 cup grated Parmesan cheese 1 envelope ranch salad dressing mix 8 chicken breast tenders Directions:  1. Preheat oven to 350 degrees 2. Place butter in a shallow bowl. In another shallow bowl, combine the panko, cheese, and salad dressing mix. Dip chicken in butter, then roll
Read more

Overnight Oats- Vegan Breakfast Option!

Image
Overnight oats are a great way to get breakfast in every morning. You don't actually need a fancy mason jar to make them either. I love their versatility- you can mix in multiple fruits to change up the flavor. I usually make three at a time, they stay good in the refrigerator for about three days.  Time: 5 minutes, plus overnight soaking Serves: 1 Ingredients: 1/2 cup milk ( you can use cow milk, almondmilk, oatmilk, or even a premier protein shake, there is no rule here).  3/4 Tbsp chia seeds 2 Tbsp nut butter (peanut butter, almond butter, sunflower butter- again no rules, use what you like) 1 Tbsp maple syrup (honey works too, brown sugar, monk fruit, or stevia if you are really cutting back on sugar) 1/2 cup rolled oats (quick cooking oats might get too mushy, steel cut is fine, they are just a tad crunchier) Directions:   1. Find a bowl with a lid. Mix all ingredients together in bowl and stir well.  2. Cover with lid and let sit in refrigerator for at least 6 hours.  If you
Read more