Recipes
Shopping list
- Prepare fish and begin to cook (5 minutes)
- Prepare salad and complete fish; serve (10 minutes)
Coriander-Crusted Fish
Ingredients
- 3 tablespoons ground coriander
- 1 teaspoon kosher salt
- 1 teaspoon pepper
- 4 (6 oz) fillets firm fish (such as salmon, tuna, or swordfish; 1 ½ lb)
- 2 tablespoons olive oil
Steps
- Preheat large sauté pan on medium-high 2–3 minutes. Combine coriander, salt, and pepper; then coat both sides of fish (wash hands).
- Place oil in pan, then add fish; cook 3–4 minutes on each side until centers of fillets flake easily and are 145°F. Serve.
Chickpea-Artichoke Salad
Ingredients
- ½ cup quartered artichoke hearts
- ½ cup canned chickpeas
- ½ red onion
- 1 package baby arugula (4–5 oz)
- 3 tablespoons red wine vinegar
- ⅓ cup olive oil
- ¼ teaspoon kosher salt
- ⅛ teaspoon pepper
Steps
- Drain artichokes and chickpeas. Chop artichokes and onion (¼ cup). Combine arugula, chickpeas, onions, and artichokes.
- Whisk vinegar, oil, salt, and pepper until blended; add to salad. Toss until well coated; serve.
Serving Suggestions
Coriander-Crusted Fish
Always check fish for bones.
Wash hands, utensils, and surfaces with soap and water after any contact with raw meat, seafood, or eggs.
Do not reuse marinades.
Do not rinse raw meat.
Chickpea-Artichoke Salad
If fruits and vegetables are part of this recipe, be sure to wash thoroughly.
Coriander-Crusted Fish
Amount per ¼ recipe serving: Calories 390, Total Fat 27g, Sat Fat 4.5g, Trans Fat 0g, Chol 95mg, Sodium 570mg, Total Carb 2g, Fiber 2g, Total Sugar 0g, (Incl. 0g Added Sugars), Protein 34g, Vitamin D 100%, Calc 4%, Iron 6%, Potassium 15%
Chickpea-Artichoke Salad
Amount per ¼ recipe serving: Calories 210, Total Fat 19g, Sat Fat 3g, Trans Fat 0g, Chol 0mg, Sodium 270mg, Total Carb 8g, Fiber 3g, Total Sugar 2g, (Incl. 0g Added Sugars), Protein 3g, Vitamin D 0%, Calc 4%, Iron 6%, Potassium 4%