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Tuesday, May 12, 2015

HEART HEALTHY RECIPE (DINNER): CHEESY BROILED COD

·         ½ cup low fat Parmesan cheese or (veggie Parmesan cheese)
·         ¼ cup light margarine
·         3 TBSP fat free mayonnaise
·         2 TBSP lemon juice
·         ¼ tsp. paprika
·         ¼ tsp. onion powder
·         ¼ tsp. cayenne pepper
·         ¼ tsp. basil
·         5 (6 ounce) cod fillets


1.      Preheat broiler and grease a broiler pan lined with aluminum foil
2.      In a small bowl, combine Parmesan cheese, margarine, mayonnaise, and lemon juice seasonings and set aside
3.      Arrange fillets in a single layer on the prepared pan
4.      Broil for 2 to 3 minutes on each side of fish
5.      Remove fish  from oven and cover with Parmesan mixture, then place back in oven and broil until topping is browned


Servings:  5
Serving size:  1 fillet

Nutritional Information
Calories:  220
Fat:  2 g
Saturated Fat:  0 g                          
Cholesterol:  65 mg              
Sodium:  180 mg                  
Carbohydrate:  2 g            
Fiber:  0 g
Protein:  38 g

"The Perfect Day"
By: Nanette Cameron, RD

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