Cod with gourmet nectarine salsa is only 390 calories per serving
Nectarines are looking bright, firm and full of juicy flavors. Enjoying one for a snack is a great way to include vitamins A and C in your diet. It is low-calorie — a medium size has about 60 calories — and 8 percent of your recommended daily value for niacin. As with most fruit, nectarines have a good amount of fiber. Fiber adds bulk to your diet and makes you feel fuller, so ideally, you eat less.
This recipe includes cod filets, quinoa, nectarines, cucumbers, cilantro and jalapenos. It is packed with fresh flavor, and the total calorie count for the meal that includes a 6-ounce filet of cod, 1 cup quinoa and 1/2 cup salsa checks in right around 390 calories.
Nectarines are stone fruits, along with peaches and cherries, so they have pits in the middle. The easiest way to cut this type of fruit is to take a sharp knife and follow the seam all the way around the pit. Then, take each half in your hand and twist. Remove the pit, and you have two sides to cut into cubes or grill for a salad or dessert.
This salsa is simple to assemble and can be served on fish, chicken and pork. To grill the fish, be sure to have your grill on a high heat and cook each side for a few minutes. It is so easy to overdo fish, and so many of us do that in fear that it will not be cooked through. Remember, when you remove the fish from the grill and let it rest, it will cook a little more. When you are flipping the fish, if it sticks to the grill, let it cook longer on that same side. All meat should slide onto your spatula easily when flipping a grilled item. If it doesn’t, cook it longer on that side and adjust cook time for the second side. No scraping pieces here.
All the fiber in the salsa will help you feel full, while quinoa and fish are packed with protein. The quinoa cooks up quickly; be sure to rinse it well before cooking. Oftentimes, I’ll cook extra quinoa and add it to my salads for a little more body. Cooked quinoa lasts about three days in your refrigerator, and you’ll be surprised how often you’ll eat it if it is already there.
Grilled cod with nectarine salsa and quinoa
4 6-ounce cod filets
2 tablespoons olive oil
1/2 teaspoon salt
1/2 teaspoon pepper
4 cups cooked quinoa (1 cup dried)
2 medium nectarines, about 1 1/4 cups cubed
1/2 cup cucumber, seeded and cubed
1/8 cup jalapenos, sliced into quarters and then diced
1/4 cup red onion, diced
1/8 cup cilantro, minced
1 tablespoon apple cider vinegar
Salt and pepper
Makes 2 cups
In a small ramekin, mix salt and pepper together. Heat grill to medium-high. Cook quinoa according to package directions, and fluff with a fork when finished.
To make salsa, cube nectarines and cucumbers each the same size, about ¼ inch. Mix in remaining ingredients, stir, and season to taste. Let the salsa sit on the counter, stirring twice.
Pat the fish dry with paper towels, and brush each side with olive oil, and then season each side of the fish with salt and pepper. Place the fish on the hot grill, and cook 4 minutes on each side. Let fish rest 5 minutes before serving.
Serve 1 cup quinoa, 1 fish filet, 1/2 cup salsa.
Serves 4 as main course.
Tracy Miller includes fruits and vegetables in all her meals. Check out her recipes at colorfulcooking.com. Join Miller for cooking classes at Colorado Mountain College in Edwards and Breckenridge or for private lessons and cooking parties at private residences. Contact her at firstname.lastname@example.org.
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