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Cooking nutritious and delicious meatless meals for Lent has never been easier. These recipes start with Alaska Seafood, which is additive-free, lean, and full of healthful vitamins, minerals, nutrients and heart-healthy omega-3 fatty acids.
Healthy, Delicious Dining All Year LongChoose seafood such as Alaska pollock, cod, halibut, sole, King and Snow crab, black cod and salmon, which offer nutritional benefits such as heart-healthy omega-3s.Prepare seafood so it’s lean and flavorful by using healthy cooking methods such as grilling, roasting or baking, and skipping calorie- and fat-laden methods such as frying, breading, or by adding rich sauces.Add flavor using spices and fresh or dried herbs as seasonings.Serve seafood with healthful sides, such as whole grains, roasted vegetables and crisp greens.
Cod Moroccan-Style with Mango-Carrot Slaw
Prep time: 15 minutes
Cook time: 20 minutes
4 Alaska Cod fillets (4 to 6 ounces each), fresh, thawed or frozen
2 tablespoons olive oil, divided
1/2 cup finely chopped shallots (2 to 3 shallots)
1/4 cup chopped cilantro
2 teaspoons fresh grated ginger
1 can (14.5 ounces) vegetable broth, divided
1 teaspoon sugar
4 cloves garlic, chopped
Large pinch of saffron
1 teaspoon cinnamon
1/2 teaspoon allspice
2 cups dry couscous
1/4 cup toasted almond slices
1 mango, peeled and sliced (about 2 cups)
1/2 red bell pepper, finely sliced
1/2 cup shredded carrot
1/4 cup chopped cilantro
1 tablespoon fresh lime juice
1 teaspoon grated lime peel
2 teaspoons orange juice
1 tablespoon honey
1/2 teaspoon cinnamon
Rinse any ice glaze from frozen fillets under cold water; pat dry with paper towel.
Heat heavy nonstick skillet over medium-high heat. Brush both sides of cod with 1 tablespoon oil.
Place in heated skillet and cook, uncovered, about 3 to 4 minutes, until browned. Shake pan occasionally to keep from sticking.Turn cod over, cover pan tightly and reduce heat to medium. Cook an additional 6 to 8 minutes for frozen cod or 3 to 4 minutes for fresh/thawed fish. Cook just until fish is opaque throughout. Remove from pan; keep warm.
In the same pan, sauté shallots in 1 tablespoon oil just until soft, about 2 minutes. Add cilantro, ginger, 1 cup vegetable broth, sugar, garlic, saffron, cinnamon and allspice; cook until thickened. Meanwhile, prepare couscous according to package directions, using remaining vegetable broth as part of the liquid.
Slaw: In large bowl, combine mango, bell pepper, carrot and cilantro.
In separate small bowl, blend lime juice and peel, orange juice, honey and cinnamon.
Pour dressing over slaw; toss.For each serving: Place about 3/4 cup couscous on a plate; top with 1/2 cup mango slaw. Top with a cod fillet. Pour 1/4 cup shallot sauce over fish; garnish with 1 tablespoon toasted almonds.