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Healthy Recipes

RECIPIE: Roast Cod With Pomegranate-Walnut Sauce

RECIPIE: Roast Cod With Pomegranate-Walnut Sauce

In a recent issue of Prevention Magazine, we came across this recipe, which packs a ton of nutrients into one dish!

Quinoa contains eight essential amino acids and offers protein, fiber and calcium, while walnuts rank higher than all other nuts in alpha-linolenic acid – a form of Omega-3. Combined with the Omega-3 fatty acids found in cod, and this meal is a powerhouse!

Prep Time: 15 minutes
Total Time: 30 Minutes
Servings: 4

1 cup black or regular quinoa
1 tbsp olive oil
1 shallot, finely chopped (about ¼ cup)
1/3 cup ground walnuts plus ¼ cup broken halves
3 garlic cloves, minced
1/3 cup dry red wine
¼ cup reduced-sodium chicken broth
1 ½ tbsp pomegranate molasses or frozen cranberry juice concentrate
1 tbsp honey
4 cod fillets (6 oz each)
¼ cup chopped fresh parsley

Prepare quinoa per package directions.

Heat oil in medium non-stick skillet over medium heat while quinoa cooks. Add shallot and cook, stirring until softened – 2 minutes. Add ground walnuts and garlic, and cook until walnuts are golden brown, about 4 minutes longer. Remove from heat and add wine, broth, molasses and honey. Simmer, stirring occasionally until thickened, about 4 minutes. (Makes about ¾ cup). Transfer sauce to gravy boat.

Heat broiler. Season fish with salt and pepper, and arrange in a single layer on a sheet pan lined with nonstick foil. Broil until cooked through, about 6 minutes.

Toss quinoa with parsley and broken walnuts. Spoon onto 4 plates and top with fish and sauce.

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