Quick and Simple Meals

It's Cod fishing season!! That means fresh fish, straight out of the sea. I got off work today and took a quick trip to my brother's house to get a few pieces of fish fillet. This was a super simple meal. Garden salad with a balsamic vinaigrette dressing and 6 ounces of cod fillet.

Fried Fish with Garden Salad

Simple and delicious!

 

 

 

 

 

 

 

 

 

 

 

Ingredients

6 ounces cod (Tilapia would work as well) - 180 cals
1/8 cup egg white substitute - 10 cals
1/2 cup panko bread crumbs (calories for 1/4 cup because you'll toss away half) - 50 cals
1 T olive oil - 120 cals
Total - 360 cals

Heat 1T of olive oil in a frying pan over medium-high heat. Dip the fish fillets into the egg white substitute, press into panko bread crumbs. Fry 3-4 minutes per side.

Salad Dressing

1t olive oil
1T balsamic vinegar
1T light feta cheese crumbles
Total - 65 calories

Whisk together (or blend in magic bullet) and pour over a garden salad. A typical garden salad - mine had baby romaine, carrots, mushrooms and bell peppers- is about 50 cals.

Total calorie count for the entire meal - 475 cals