HEART HEALTHY RECIPE (DINNER): PEANUT CRUSTED ORANGE ROUGHY OR COD

Fish:

·         4 fresh or frozen orange roughy or tilapia fillets (6 ounces each), thawed

·         2 TBSP reduced fat mayonnaise

·         ¼ cup no salt added peanuts crushed

·         1/8 tsp. pepper

·         Cooking Spray 

Corn Salsa:

·         1 cup fresh or frozen corn, thawed

·         ½ cup green pepper, chopped

·         ¼ cup red onion, chopped

·         2 TBSP fresh cilantro or parsley, minced

·         1 TBSP lime juice

·          1 garlic clove, minced, or 1-2 tsp. minced garlic from a jar

·         1/8 tsp. salt

·         1/8 tsp. cayenne pepper

1.      Arrange fish fillets in a 13x9 inch baking dish coated with non-stick cooking spray

2.      Brush the top of each fillet with mayonnaise and sprinkle with peanuts and pepper

3.      Bake uncovered at 450˚ for 10-15 minutes or until fish flakes easily with a fork

4.      Meanwhile, combine the salsa ingredients in a bowl

5.      Serve salsa with baked fish

Servings:  4

Serving size:  1 fillet plus ⅓ cup salsa

Nutritional Information

Calories:  261

Fat:  10 g

Saturated Fat:  1 g                          

Cholesterol:  244 mg              

Sodium:  244 mg                  

Carbohydrate:  15 g            

Fiber:  3 g

Protein:  42 g

"The Perfect Day"
By: Nanette Cameron, RD