| C | 199 |
| F | 1.5g |
SCROD IS A SMALL haddock, which is very closely related to the overfished Atlantic cod. Choose your fish responsibly by downloading a guide from the folks at the Monterey Bay Aquarium from their website at www.montereybayaquarium.org. I love scrod because this species of fish is widely available and its flakes mingle beautifully with the vegetables in this high-flavored, quick curry dish. Choose fresh store-cut vegetable blends with cruciferous vegetables like broccoli and cauliflower mixed with peppers and snow peas.
Yield: 4 servings
Prep time: about 1 minute
Cooking time: about 4 minutes
Olive oil cooking spray (such as Pam)
16 ounces boneless, skinless scrod filet, cut into 4 equal portions
Salt and freshly ground black pepper
4 cups store-cut vegetables (look for stir-fry blends)
2 cups frozen brown rice and vegetable mix (such as Birds Eye Steamfresh)
2 tablespoons yellow curry powder
3 cups water
2½ tablespoons arrowroot
1. Spray a large nonstick skillet with cooking spray and place over medium-high heat. Season the fish filets with salt and pepper, place in the skillet, and cook until one side is nicely browned, about 1 minute. Flip the fish and repeat. Remove the fish and set aside on a plate. Add the vegetables in the skillet and cook until softened, about another minute. Remove the vegetables to a bowl with the rice and set aside.
2. Whisk the curry powder, water, and arrowroot together in a bowl. Put the mixture in the skillet and cook over high heat until it simmers and is thick, about 30 seconds. Add the vegetable and rice mixture to the skillet and toss to coat with the sauce. Spoon evenly onto four plates, top with the roasted fish, and serve.
• Add ¼ cup fresh cilantro to each dish for a fresh flavor at 1 extra calorie per serving.
199 calories, 1.5g fat (0.6g sat), 48.5mg cholesterol, 72mg sodium, 21.5g carbohydrate, 4g fiber, 24g protein
Reduced calorie / Low fat / Low saturated fat / No sugar added / Good source of fiber / High protein / Trans fat free / Gluten free / Low sodium