Quick-cooking and light, seafood provides a variety of meals that are both delicious and nutritious.
Baked Cod with Feta and Tomatoes
Time: 35 minutes
Technique Tip: Keep the cod fillets almost submerged in the flavorful liquid so they don't dry out.
Serve with Lemon-Orange Orzo: Melt 1 tablespoon butter in a medium saucepan over medium heat. Add ¾ cup uncooked whole-wheat orzo; toss to coat. Add 1½ cups unsalted chicken stock (such as Swanson) to pan; bring to a simmer. Cover, reduce heat, and simmer 17 minutes or until liquid is absorbed. Stir in 2 tablespoons chopped fresh flat-leaf parsley, ½ teaspoon grated lemon rind, ½ teaspoon grated orange rind, and ¼ teaspoon kosher salt. SERVES 4 (serving size: about ½ cup) CALORIES 147; FAT 3.5g (sat 1.8g); SODIUM 195mg