Almond and Lemon Crusted Fish with Spinach - 8g Carbs, 4g Fiber, 0g Added Sugar
From: Eating Well - January/February 2011
Coating fish with nuts and baking it is an easy, foolproof way to cook
it elegantly. And it is especially nice with a mild white fish like cod
or halibut. The spinach turns a little yellowy because it's cooked with
the acidic lemon juice, but what you lose in green color is more than
made up for in great flavor.
NUTRITION PROFILE - -
Diabetes appropriate | Heart healthy | Healthy weight | High calcium
| High potassium | Low cholesterol | Low saturated fat | Low carbohydrate
| Low calorie | Gluten free
Active Time: 25 minutes
Total Time: 25 minutes
Servings: 4
Zest and juice of 1 lemon, divided
1/2 cup sliced almonds, coarsely chopped
1 Tbsp finely chopped fresh dill OR 1 tsp dried
1 Tbsp PLUS 2 tsp extra-virgin olive oil, divided
1 tsp kosher salt, divided
Freshly ground pepper to taste
1 1/4 lb Pacific cod or halibut (see Note), cut into 4 portions
4 tsp Dijon mustard
2 cloves garlic, slivered
1 lb baby spinach
Lemon wedges for garnish
Preheat oven to 400 degrees F. Coat a rimmed baking sheet with cooking
spray.
Combine lemon zest, almonds, dill, 1 tablespoon oil, 1/2 teaspoon salt
and pepper in a small bowl. Place fish on the prepared baking sheet and
spread each portion with 1 teaspoon mustard. Divide the almond mixture
among the portions, pressing it onto the mustard.
Bake the fish until opaque in the center, about 7 to 9 minutes, depending
on thickness.
Meanwhile, heat the remaining 2 teaspoons oil in a Dutch oven over medium
heat. Add garlic and cook, stirring, until fragrant but not brown, about
30 seconds. Stir in spinach, lemon juice and the remaining 1/2 teaspoon
salt; season with pepper. Cook, stirring often, until the spinach is just wilted, 2 to 4 minutes. Cover to keep warm. Serve the fish with the spinach
and lemon wedges, if desired.
TIPS & NOTES - -
Note: Pacific cod, a.k.a. Alaska cod, is considered a good choice for
the environment because it is sustainably fished and has a larger, more
stable population.
Servings: 4
Nutrition per Serving:
249 Calories, 13g Fat, 1g Sat, 8g Mono, 46mg Cholesterol, 28g Protein,
8g Carbs, 4g Fiber, 0g Added Sugars, 496mg Sodium, 1025mg Potassium
Nutrition Bonus: Vitamin A (184% daily value), Vitamin C (37% dv),
Folate (36% dv), Magnesium (35% dv), Potassium (29% dv), Iron (22% dv),
Calcium (17% dv)
Carbohydrate Servings: 1/2
Exchanges: 1 vegetable, 3 lean meat, 2 fat
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