From the Smarty Health Corner and Novant Health: ‘Fried’ fish and superfood salad are winning combination

Try these recipes as we move to lighter springtime dinner fare

Spring is rolling in and with the warmer weather and changing seasons, I start to crave lighter meals. This recipe for superfood salad is a great way to bring a lot of vegetables on your plate in a colorful and flavorful way. Pair this salad with the oven “fried” fish and roasted potatoes to round out the meal.

Superfood salad

For the dressing

1/4 cup olive oil

1/2 cup lemon juice, fresh

1 Tablespoon ginger, peeled and grated

2 teaspoons whole-grain mustard

2 teaspoons pure maple syrup

1/4 teaspoon salt, or to taste

For the salad

2 cups kale, tightly packed and thinly sliced

2 cups red cabbage, thinly sliced

2 cups broccoli florets

2 large carrots, peeled and grated

1 medium red bell pepper, sliced into matchsticks

1/2 cup fresh parsley, chopped

1/2 cup walnuts

1 tablespoon sesame seeds

1 medium avocado, thinly sliced

Directions

1. Whisk together all ingredients for the dressing (or put everything in a small blender and blend) and set aside until ready to use.
2. Add the kale, cabbage, broccoli, bell pepper, and carrots to a large serving bowl.
3. Pour desired amount of dressing over the salad and toss until everything is well coated.
4. Add the parsley, sesame seeds and walnuts and toss again. Top with avocado. May be served as an entrée salad or as a side salad to your favorite meal.

8 servings

Nutrition per serving: 178 calories; 15 g fat; 2 g saturated fat; 133 mg sodium; 11 g carbohydrates; 4 g fiber; 1 g added sugar; 3 g protein

Oven “fried” fish

Ingredients

4 (4 oz.) white fish fillets (halibut or cod)

Cooking spray

1/4 cup whole wheat breadcrumbs

1/4 cup whole-grain cornmeal

1/4 teaspoon celery salt

1/8 teaspoon red pepper flakes (optional)

1 Tablespoon olive oil

1 egg, slightly beaten

1/2 teaspoon water

4 lemon wedges

 Directions

1. Rinse and pat each fish fillet dry with paper towels. Heat oven to 400°F.
2. In a shallow dish, stir together the breadcrumbs, cornmeal, celery salt and red pepper flakes. Add the olive oil and mix with a fork until well combined; set aside.
3. In a second shallow dish, beat the water and egg together; set aside.
4. Fully dip each fillet in the egg mixture, and then coat in breadcrumb mixture.
5. Spray a parchment lined baking sheet with cooking spray and place fillets on pan. Spray top of fillet with cooking spray as well.
6. Bake for six to eight minutes or until the fish flakes easily with a fork.  Serve with a lemon wedge on the side.

4 servings

Nutrition per serving: 183 calories; 6 g fat; 1 g saturated fat; 240 mg sodium; 10 g carbohydrate; 1 g fiber; 23 g protein