Tips to Slow ARCD
Try a Mediterranean Diet
Helpful Herbs & Supplements
Vitamins & Minerals
What Really Makes People Live Longer?
Cooking Corner |
Yield: Makes 6 to 8 servings.
2 lbs Pacific/True Ling Cod fillets
3 cloves garlic, slivered
1 medium eggplant
3 medium onions, cut into wedges
2 green peppers, cut into 1-inch squares
1/4 tsp pepper
3/4 cup water
2 1/2 tsp salt
1 cup seasoned bread crumbs
1 Tbs chopped fresh dill or 1 tbsp dried dill weed
1/4 tsp dried dill weed
3 medium tomatoes
vegetable oil (1/3 cup to cook fish, 2 Tbs to cook garlic)
- Rinse fish with cold water; pat dry with paper towels. Cut into 6 to 8 equal size serving portions. Set aside.
- In large skillet, over medium heat, sauté garlic in 2 tablespoons
oil until golden. Discard garlic, reserving oil in pan. Add eggplant
and onion; cook until vegetables are browned, stirring frequently
(about 5 minutes). Stir in green pepper, pepper, water, and 1/2 tsp
salt. Cover and cook for 5 minutes, stirring occasionally. Remove cover
and continue cooking until all water has evaporated. Remove vegetable
to bowl and keep warm. (Sprinkle remaining 2 tsp salt over fish.)
- In pie plate, beat egg slightly. On wax paper, combine bread crumbs
and dill. Dip fish in egg; coat with bread crumb mixture. In same
skillet, over medium heat, heat 1/3 cup oil. Place breaded fish
portions in hot oil and cook for 6 minutes. Turn and cook for
additional 4 to 5 minutes, or until fish flakes easily when tested with
a fork. Transfer fish to warm serving platter; keep warm.
- Return vegetables to skillet. Sprinkle 1/4 tsp dill weed over
tomatoes. Add to vegetable mixture in skillet. Cook over medium heat,
stirring frequently, until tomatoes are heated through. Transfer
vegetables to same platter as fish.
Recipe courtesy of the National Fisheries Institute
Nutrition facts (% Daily Value*)
Calories from Fat 177 (43%)
Total Fat 20g (31%)
Saturated Fat 1.9g (9%)
Polyunsaturated Fat 6g
Monounsaturated Fat 10.6g
Cholesterol 97mg (32%)
Sodium 1035mg (43%)
Potassium 966mg (28%)
Total Carbohydrate 25g (8%)
Dietary Fiber 3.5g (14%)
Sugar Alcohols 0g
Protein 32g (65%)
*Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using
nutritional values provided by the USDA for common products used as
recipe ingredients. Actual nutritional values may differ depending on
the amounts or products used and can be affected by cooking methods.