Baked Rock Cod with a Mango Cilantro Salsa


This delicious meal also makes great fish tacos! The salsa is so refreshing and pairs perfectly with the fish. You can also use other fishes such as salmon or halibut with this salsa.

Yield: 2

Baked Rock Cod
2 4 ounce pieces of Fresh Rock Cod
2 tsp olive oil
1 tsp granulated garlic
1/2 tsp salt
1/2 tsp pepper
1/2 lemon

Mango Cilantro Salsa
1 mango; cubed
1/2 cup finely chopped cilantro
1/2 red bell pepper; chopped
1/2 avocado; chopped
3 Roma tomatoes; chopped
1 tsp salt
1 small lime
1 tsp pepper

1. For the cod, preheat oven to 350 degree F. Drizzle olive oil all over fish. Sprinkle salt, pepper, garlic. Bake for 10 minutes and then squeeze the juice of one lemon on top of fish.Bake for another 5-10 minutes, fish should look a little flakey. Rock cod doesn’t have a lot of fat on it so it will feel a little firmer than other fishes.

2. For the salsa, add all ingredients in a small-medium sized mixing bowl. Squeeze the juice of one lime and refrigerate until fish is done baking.


Homemade Lentil Soup


Yield: 8

1/4 cup olive oil
1 white or yellow onion; chopped
2 carrots; peeled and chopped
2 stalks celery; peeled and chopped
1 zucchini; chopped (leave skin on)
1 cup lentils; cleaned and washed
1 8oz can tomato sauce
1 cup chicken broth
2 cloves garlic; chopped
1/4 cup parsley; chopped
3 cups water
1 cup orzo pasta
4 leaves fresh basil; chopped
1 package frozen spinach; drained and chopped
Parmesan cheese (to sprinkle over soup)
Salt and pepper to taste

1. In a large pot, sauté oil with onions, celery, carrots, and parsley. Once golden, add lentils and sauté until slightly soft.

2. Add tomato sauce, water, chicken broth, salt and pepper to taste to pot. Continue cooking on medium heat for 45 minutes. Add pasta along with basil, garlic, and frozen spinach. Simmer for 15 minutes and then serve with grated parmesan cheese.

Low-Fat Croutons


You can add these delicious little croutons to your favorite salad or you can eat them as a perfect crunchy snack!

Yield: 6


1 french bread with sesame seeds
¼ cup extra virgin olive oil
1 tsp garlic powder
1 tsp lemon pepper
½ tsp sea salt
¼ tsp black pepper

1. Preheat oven to 400. Cut bread into cubes and place in a large bowl.

2. Drizzle cubes with olive oil, garlic powder, lemon pepper, sea salt, and pepper. Mix well.

3. Spread seasoned bread cubes onto a sheet pan and bake for about 15 minutes.