Citrus Cod and Feta & Pine Nut Mashed Potatoes
D's mom and 2nd favorite aunt came over for dinner last night. dMom wanted fish so they were subjected to being guinea pigs for (1) a new recipe I'd been wanting to try and (2) a new recipe because I didn't have all the ingredients for an old favorite. ::sticks tongue in cheek:: Weren't they lucky? ::grin::
Anyhoo... the recipes did turn out great so I thought I'd share.
Citrus Cod
4 cod fillets (approximately 5 oz. each)
5 limes, juice
1 lemon, juice
1 Tbsp minced garlic
1/2 large onion
1 Tbsp coriander
A pinch, dab, or dash of bay leaf, ground mustard, thyme, cayenne, paprika, celery seed, salt, and pepper to taste.
1/4 c. non-fat, plain yogurt (only if creating sauce)
Place cod in a shallow pan. Blend lime juice, lemon juice, garlic, onion, and spices in a blender until smooth. Pour over cod. Cover pan and set in refrigerator for approx. 15-20 min.
After marinating; grill, broil, or bake (on rack) fillets until flaky and opaque.
Optional Sauce: Pour half of the marinade into a small saucepan, bring to gentle boil for 5-10 minutes. Remove from heat. Add yogurt and blend until smooth.
Makes 4 Servings
Serving Size: 1 fillet and 1/4 of sauce
***********************
Nutrients per Serving (just Cod)
***********************
Calories: 163.85
Total fat: 1.27 grams
Saturated fat: .16 grams
Cholesterol: 69.91 mg
Sodium: 135.89 mg
Carbohydrate: 3.78 grams
Protein: 34.34 grams
***********************
Weight Watchers Points (just Cod)
***********************
3 points per serving
***********************
Nutrients per Serving (Cod and sauce)
***********************
Calories: 187.31
Total fat: 1.5 grams
Saturated fat: 0.19 grams
Cholesterol: 70.19 mg
Sodium: 148.69 mg
Carbohydrate: 7.82 grams
Protein: 35.63 grams
Dietary fiber: 1 gram
***********************
Weight Watchers Points (Cod and sauce)
***********************
4 points per serving
Feta & Pine Nut Mashed Potatoes
3 medium potatoes, flesh and skin, cubed
1/2 c. plain, non-fat yogurt
1 Tbsp. Brummel & Brown yogurt/butter blend
2 tsp, minced garlic
1 slice, onion, chopped
1 oz. pine nuts
1 oz. feta cheese, crumbled
salt and pepper to taste
Makes 4 Servings
Boil potatoes and pine nuts until potatoes are tender. Drain. Add all additional ingredients and mash.
***********************
Nutrients per Serving
***********************
Calories: 260.14
Total fat: 7.3 grams
Saturated fat: 2.05 grams
Cholesterol: 6.86 mg
Sodium: 142.6 mg
Carbohydrate: 41.54 grams
Protein: 7.2 grams
Dietary fiber: 4.49 gram
***********************
Weight Watchers Points
***********************
5 points per serving
**Note - Calorie and nutritional information courtesy of Nutrawatch's recipe builder page.
xposted to my journal
Anyhoo... the recipes did turn out great so I thought I'd share.
Citrus Cod
4 cod fillets (approximately 5 oz. each)
5 limes, juice
1 lemon, juice
1 Tbsp minced garlic
1/2 large onion
1 Tbsp coriander
A pinch, dab, or dash of bay leaf, ground mustard, thyme, cayenne, paprika, celery seed, salt, and pepper to taste.
1/4 c. non-fat, plain yogurt (only if creating sauce)
Place cod in a shallow pan. Blend lime juice, lemon juice, garlic, onion, and spices in a blender until smooth. Pour over cod. Cover pan and set in refrigerator for approx. 15-20 min.
After marinating; grill, broil, or bake (on rack) fillets until flaky and opaque.
Optional Sauce: Pour half of the marinade into a small saucepan, bring to gentle boil for 5-10 minutes. Remove from heat. Add yogurt and blend until smooth.
Makes 4 Servings
Serving Size: 1 fillet and 1/4 of sauce
***********************
Nutrients per Serving (just Cod)
***********************
Calories: 163.85
Total fat: 1.27 grams
Saturated fat: .16 grams
Cholesterol: 69.91 mg
Sodium: 135.89 mg
Carbohydrate: 3.78 grams
Protein: 34.34 grams
***********************
Weight Watchers Points (just Cod)
***********************
3 points per serving
***********************
Nutrients per Serving (Cod and sauce)
***********************
Calories: 187.31
Total fat: 1.5 grams
Saturated fat: 0.19 grams
Cholesterol: 70.19 mg
Sodium: 148.69 mg
Carbohydrate: 7.82 grams
Protein: 35.63 grams
Dietary fiber: 1 gram
***********************
Weight Watchers Points (Cod and sauce)
***********************
4 points per serving
Feta & Pine Nut Mashed Potatoes
3 medium potatoes, flesh and skin, cubed
1/2 c. plain, non-fat yogurt
1 Tbsp. Brummel & Brown yogurt/butter blend
2 tsp, minced garlic
1 slice, onion, chopped
1 oz. pine nuts
1 oz. feta cheese, crumbled
salt and pepper to taste
Makes 4 Servings
Boil potatoes and pine nuts until potatoes are tender. Drain. Add all additional ingredients and mash.
***********************
Nutrients per Serving
***********************
Calories: 260.14
Total fat: 7.3 grams
Saturated fat: 2.05 grams
Cholesterol: 6.86 mg
Sodium: 142.6 mg
Carbohydrate: 41.54 grams
Protein: 7.2 grams
Dietary fiber: 4.49 gram
***********************
Weight Watchers Points
***********************
5 points per serving
**Note - Calorie and nutritional information courtesy of Nutrawatch's recipe builder page.
xposted to my journal