By: Jacqueline Gomes, RDN, MBA
February is American Heart Month! It’s a great time to support strides to end heart disease and advocate for early prevention, detection and treatment.
Optimal hearth health starts with a healthy diet rich in fruits, vegetables, lean protein and whole grains.
- Whole grains such as whole wheat, oats, quinoa, brown rice & corn provide B-vitamins and fiber.
- The American Heart association reminds us to consume fish like Cod and Salmon at least twice a week.
- For meats, choose lean and skinless cuts.
- And don’t forget about healthier cooking methods like baking, broiling, roasting, grilling or sautéing.
- Use heart-healthy olive oils such as olive or canola most often.
Fish is one of the easiest proteins to prepare! Cod is a stellar source of protein and has a very mild flavor, for that reason it’s usually a fish most people can enjoy. Let’s kick up the flavor with olives, tomatoes and garlic in this easy Baked Tomato-Olive Cod.
Baked Tomato-Olive Cod
Prep: 10 minutes
Bake: 20 minutes
Makes: 4 Servings
- 1.5 lbs Cod filets
- 4 garlic cloves, minced
- ¼ cup chopped parsley
- ½ cup pitted Kalamata olives, sliced in half
- 1 cup grape tomatoes, cut in half
- Salt and pepper
- ½ tsp oregano
- ½ tsp red pepper flakes
- 1 tbsp Olive oil
- 1 lemon
- Preheat oven to 425 degree.
- Place cod in a baking dish coated with cooking spray. Season with salt, pepper, red pepper flakes, oregano.
- Top with garlic and parsley. Drizzle with olive oil.
- Place in oven and bake for about 20 minutes. If desired can broil top before serving for 3 to 4 minutes to crisp.
- Remove from oven and squeeze lemon juice over top. Serve with quinoa, rice or pasta.
243 Calories; 4g Carbohydrate; 41g Protein; 6g Fat; 330mg Sodium; 0g Fiber
Recipe: Jacqueline Gomes, RDN, MBA