Treat your special Valentine to a healthy and delicious meal with these recipes that are sure to win over any healthy heart!
Main Course: Seared Cod with Pineapple Slaw — Each serving offers an excellent source of vitamins A and C, potassium, folic acid, magnesium and fiber.
Side Dish: Garlic Mashed Potatoes — A great complement filled with potassium, vitamin C, magnesium and fiber.
Dessert: Vanilla Ice Cream with Warm Pear Sauce — The fat-free sauce is enough to release anyone from the guilty pleasure of this treat.
Seared Cod with Pineapple Slaw
- 1 ½ pounds of filleted cod
- 2 juiced limes
- ½ cup julienned red onion
- 1 bunch chopped cilantro
- 2 cloves minced garlic
- 3 julienned Serrano chili
- 2 cups julienned pineapple
- 1 teaspoon pineapple juice
- 1 ½ cup julienned jicama
- ½ cup julienned red bell pepper
- 1/8 teaspoon salt, or to taste*
- 1/8 teaspoon black pepper or to taste*
- 3 tablespoons canola oil
- Cilantro leaves for garnish
Combine the red onions, pineapple, chili, jicama, bell pepper, lime juice, garlic, cilantro, pineapple juice and 1 teaspoon of canola oil in a bowl. Season to taste and set aside to marinate for at least 15 minutes.
Cut fish into 4-ounce portions and season with salt and pepper to taste. Sear in a sauté pan over medium heat for about 2 to 3 minutes on the flesh side. Flip the presentation side up and finish it in the oven for about 5 to 7 minutes.
For service, place one portion of the fish on the center of a plate and add the pineapple slaw. Drizzle some of the sauce over the dish and garnish with cilantro leaves. Serve the fish warm or hot and the slaw at room temperature.
Serving size: 1/4 of recipe. 310 calories, 33 percent of calories from fat, 12 grams total fat, 73 milligrams cholesterol, 172 milligrams sodium, 20 grams total carbohydrate, 32 grams protein.* Nutritional information does not include amounts "to taste".
Garlic Mashed Potatoes
- 2 pounds (6 medium) potatoes, cut into 1-inch chucks
- 1 ½ cups lowfat milk
- 3 tablespoon margarine
- 4 cloves minced garlic
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
In large saucepan cook potatoes in 2 inches boiling water, covered, for about 10 minutes until tender. Drain thoroughly, then shake potatoes over low heat 1 to 2 minutes to dry thoroughly. Mash potatoes with potato masher or beat with electric hand mixer.
Place milk, margarine and garlic in small saucepan. Set over medium-low heat and simmer until heated through. Beat into potatoes until thoroughly mixed and fluffy. Mix in additional milk, if necessary, to reach desired consistency. Season with salt and pepper.
Serving size: 1/6 of recipe. 195 calories, 28 percent of calories from fat, 6.2 grams total fat, 3 milligrams cholesterol, 130 milligrams sodium, 30 grams total carbohydrate, 5 grams protein.
- 6 cups cored and sliced pears
- ¼ cup water
- 2 tablespoons sugar
- 1 teaspoon lemon juice
- Touch of nutmeg
Combine all ingredients in a 2-quart microwave safe bowl. Cover and microwave on high for 6 minutes. Stir pear mixture and microwave on high for another 6 to 8 minutes until tender.
Puree in blender or food processor. Pour over a scoop of vanilla ice cream or other low-fat treat alternative.
Nutritional Information (pear sauce only)
Serving size: 1/4 of recipe. 150 calories, 0 percentage of calories from fat, 0 grams total fat, 0 milligrams cholesterol, 0 milligrams sodium, 0 grams total carbohydrate, 1 gram protein.
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