Sautéed Cod with Garden Greens

For the Health of it!

An indulgent treat after a hard day's work, this dish is both simple and quick to prepare, making it an ideal choice for a delicious meal ready in under 30 minutes. You can use a fillet of any mild fish, such as cod, haddock, or halibut, to create a satisfying and flavorful dinner option.

Fish are high in proteins because they carry massive bulk of muscle on a much more spindly skeleton than land animals do. A forkful of fish is a gold mine of highly concentrated nutrients. The general scientific consensus is that at least three servings of fish a week in order to benefit from omega 3 fatty acids.

Food Values for 85 g of white fish, such as cod or haddock:

• 100-160 calories

• 17-23 g protein

• 0.8-1.3 g fat

• 0.3-1.1 mg iron fish

Yield: 2 servings

Ingredients:

• 2 x 85 g fresh or defrosted fillet of cod

• 1/4 cup cornmeal

• 1/4 cup olive oil

• 1 fresh red bell pepper, seeded and sliced

• 1 medium onion, thinly slices

• fresh dill, chopped

• 4 garlic cloves, slices

• 2 mL (½ tsp) grated lemon rind

• 500 ml salad greens( kale, baby spinach, baby beets leaves, arugula, watercress, frisée and other leaf greens)

• fresh radishes, cucumbers, baby tomatoes - cut up in bite-size pieces

• 1/c cup fresh pomegranate fruit, 1/2 cup fresh tangerine segments and 1/2 cup died cranberries for garnish

• 60ml vinaigrette dressing of your choice or just drizzle with oil and apple cider or sherry vinegar

• salt and ground pepper

Instructions:

1. Cut up all fruits and vegetables. Set aside.

2. Season fish with salt and pepper. Coat each side of fish lightly with cornmeal.

3. Preheat a large non-stick skillet over medium-high heat. Sauté fish on both sides until golden brown, about 5 minutes on each side. Sprinkle with fresh dill.

4. In another non-stick skillet, sauté garlic, onion and pepper, about 5 minutes.

5. Place 250ml salad green on the serving plate, garnish with all cut up fruits and vegetables. Add cooked fish topped with sautéed red pepper mixture.

6. Drizzle with olive oil and apple cider vinegar or vinaigrette of your choice.

7. Serve and enjoy it!