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Cod with Asparagus and Mashed Cauliflower

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Can be used as week 1 recipe for 8WW

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Rate this recipe 4.4/5 (17 Votes)

Ingredients

  • 4 - 4 oz fresh or frozen Cod Filets
  • 2 Tbls Olive Oil
  • Seafood Magic
  • Asparagus (5 spears = 1 serving)
  • mushrooms
  • Olive Oil
  • 1 head Cauliflower
  • 2 Tbls Non Fat half and half
  • 2 Tbls Chicken Stock
  • Minced Garlic
  • Salt and pepper

Details

Preparation

Step 1

Cod - Preheat skillet with 2 Tbls Olive Oil over medium heat. Sprinkle with salt, pepper and seafood magic . Sautee for approximately 4 minutes on each side.

Asparagus - Preheat skillet with 2 Tbls Olive Oil over medium heat. Sprinkle with salt and pepper. Sautee until desired tenderness

Mashed Cauliflower - Boiled Cauliflower and garlic clovers in water until tender. Drain water from cauliflower. Place back into saucepan, add salt, pepper, non-fat half and half and chicken stock. Mix with potato masher or electric beater until they are the consistency of mashed potatoes.

Estimated per serving:

Calories - Cod 130; Asparagus 76; Cauliflower 81 = Total Cal 287
Protein - Cod 19; Asparagus 2; Cauliflower 6 = Total Pro 27
Fat - Cod 8; Asparagus 7; Cauliflower 1 = Total Fat 16
Carbs - Cod 3; Asparagus 3; Cauliflower 12 = Total Carbs 18
Fiber - Cod 2; Asparagus 2; Cauliflower 5 = Total Fiber 9

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