Month: October 2023

Ingredients:

• 4 cod fillets
• 1/2 cup whole wheat breadcrumbs
• 1 tablespoon olive oil
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon fresh dill, chopped
• Juice of 1 lemon
• Black pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a bowl, mix breadcrumbs, olive oil, parsley, dill, lemon juice, and black pepper.
3. Place cod fillets on the prepared baking sheet and spread the breadcrumb mixture evenly over each fillet.
4. Bake for 15-20 minutes until the fish flakes easily with a fork.

Ingredients:

• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 carrot, sliced
• 1 cup snap peas
• 2 tablespoons soy sauce (low-sodium)
• 1 tablespoon sesame oil
• 1 teaspoon ginger, minced
• 1 teaspoon garlic, minced
• Cooked brown rice or whole-grain noodles for serving

Instructions:

1. Heat sesame oil in a large skillet or wok over medium-high heat. Add garlic and ginger, sauté for about 30 seconds until fragrant.
2. Add the broccoli, bell pepper, carrot, and snap peas to the skillet. Stir-fry for 5-7 minutes, until vegetables are tender-crisp.
3. Drizzle with soy sauce and toss to coat. Cook for an additional minute.
4. Serve over cooked brown rice or whole-grain noodles.