15-Minute Maui-Style Cod - Healthy Food Tip and Recipe

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healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
This is a great tasting fish dish that is not only quick and easy but has great taste. The tropical flavor of the sauce will make you feel like you are on Maui!


Prep and Cook Time: 15 minutes
Ingredients:

• 1 1/2 lbs thick cut filets of cod
• 1 TBS fresh lemon juice
• salt and black pepper to taste
• Salsa
• 1 TBS minced fresh ginger
• 1/2 cup finely minced red bell pepper
• 3/4 cup canned crushed pineapple
• 1 tsp finely minced jalapeno pepper (or to taste)
• 1/2 TBS chopped fresh cilantro
• salt and white pepper to taste

Directions:

1. Mix together all ingredients for salsa and set aside.
2. On stovetop, preheat 10-12 inch stainless steel skillet on medium high heat for 2-3 minutes. Rub 1 TBS fresh lemon juice on cod and season with salt and pepper.
3. Cook fish in heated skillet about 1-2 minutes on each side. Time may vary according to thickness of fish. You do not need oil or liquid for this.
4. Remove cod from pan and top with salsa.

Serves 4 Serving Suggestions: Serve with

• Napa Cabbage Salad
• Rice

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In-Depth Nutritional Profile for 15-Minute Maui-Style Cod
Healthy Food Tip

Is there any advantage to eating hot peppers instead of mild ones?

In keeping with their Capsicum scientific classification, most peppers contain the very pungent and stimulating chemical called capsaicin. (Bell peppers are an exception to this rule, and do not contain capsaicin.) Research studies have examined potential benefits of capsaicin--when ingested in food or supplement form--with respect to stomach problems (including gastric ulcer), the common cold, inflammatory responses, blood fat levels, and other conditions. However, I believe that the jury is still out in these areas. In addition, there may be unwanted consequences of capsaicin intake for some individuals who are more sensitive to the "heat" aspect of hot peppers. For all of these reasons, I view the choice of "mild" versus "hot" as more of a personal preference at this point in time and look forward to future research that can help clarify these capsaicin-related issues.