Serves: 4
Total Calories: 187

1 pound cod filet or other firm white fish (or skinned and boned chicken breast)
2/3 cup bread crumbs (unseasoned whole grain)
1/3 cup macadamia nut chopped
1 egg beaten with 1 teaspoon water
1/4 cup flat Italian parsley chopped
1 tablespoon macadamia nut oil
4 cups spinach or arugula, lightly wilted
1 tablespoon macadamia nut oil

1. Wash and pat cod dry.
2. Combine breadcrumbs, macadamia nuts, and half the parsley.
3. Cut cod into four pieces and dip in the egg-and-water mixture, then in seasoned breadcrumbs.
4. Place cod in a shallow baking dish so that the pieces are close together. Sprinkle with remaining parsley.
5. Drizzle oil on top.
6. Bake uncovered approximately 25 minutes in a 375°F oven until browned and crusty. If you substitute chicken in this recipe, you’ll need to cover the dish to retain moisture; bake 40 minutes at 350°F. Remove the cover during the last 10 minutes of baking to brown the crust.
7. Serve over a bed (1 cup) of lightly wilted spinach or arugula.

Note :
Steam the spinach, arugula, or other dark greens as little as possible, just enough to “subdue” them. Lightly wilted greens will retain all of their nutrients, are tastier, and look nicer.

Nutritional Facts:

Serves: 4
Total Calories: 187
Calories from Fat: 17

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Super Salad Savvy Suggestions
Sample Shopping List (weekly amounts per person)
Main Course Magic
The Classic Entree Plan
Macadamia Nut Encrusted Cod
Blackberry Pear Salad with Lime Ginger Dressing
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Hungarian Red Soup
Belgian Endive, Kiwi, and Orange Salad
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Zesty Green Soup
Winter White Soup
7 Color Minestrone
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Snacks
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