Food & Recipes

Asian-style Broiled Cod + A Week of Dinners

by Rosemary Black

Asian-style Broiled Cod + A Week of Dinners

A yummy, kid-friendly meal and 6 more quick, healthy recipes for the whole family

Asian-style Broiled Cod

Prep time: 10 minutes
Cooking time: 10 minutes
Serves: 4

1½ lb cod fillet, cut into 4 pieces
6 Tbsp miso paste (find it in the international aisle)
3 Tbsp rice vinegar
1½ Tbsp sugar
10 oz frozen snow peas

1. Line a large baking sheet with foil. Preheat the oven broiler.
2. Place the fish in a shallow bowl. In a separate small bowl, whisk together the miso paste, rice vinegar, and sugar. Set aside about half the mixture, and pour the rest over the fish, turning to coat on all sides.
3. Broil the fish for 8 to 10 minutes, or until it is lightly browned on top and flakes easily with a fork.
4. Meanwhile, microwave a package of frozen snow peas for about 5 minutes, until tender but still slightly crisp. Dilute the reserved miso mixture with a tablespoon or two of water, and toss with the snow peas.
5. Serve with quick-cooking rice.

PER SERVING: 208 calories, 1 g fat (0 g saturated), 600 mg sodium, 72 mg cholesterol


Ham-and-Swiss Quiche

Prep time: 15 minutes
Cooking time: 1 hour
Serves: 4 to 6

1 (9-inch) refrigerated pie crust
2 Tbsp olive oil
1 onion, finely chopped
¼ tsp salt, or to taste
Pinch of ground nutmeg
4 eggs
¾ cup fat-free half and half
1 cup grated Swiss cheese (about 4 oz)
¾ cup cooked ham, diced into ½-inchcubes. (You can also buy diced ham.)

1. Preheat the oven to 375°F and place the crust in a pie pan, according to package directions (prebaking the crust for a few minutes may be recommended).
2. In a large skillet, heat the olive oil over low heat for 1 minute. Add the onion and cook, stirring occasionally, for about 15 minutes, or until the onion is lightly browned. Season with the salt and the nutmeg. Set onion aside to cool slightly.
3. In a mixing bowl, beat together the eggs and the half and half.
4. Spoon the onion mixture evenly over the crust. Sprinkle in the cheese and diced ham. Pour in the egg mixture.
5. Put the quiche in the oven and bake for about 1 hour, or until just set. Allow it to cool on a wire rack for 10 minutes before serving. 

PER SERVING: (of quiche) 352 calories, 22 g fat (8 g saturated), 549 mg sodium, 166 mg cholesterol
Quickie-side suggestion: Hearty quiche pairs nicely with a crisp salad or your fave steamed vegetables. Try tossing romaine with sliced cherry tomatoes and cucumber rounds in a balsamic vinaigrette. 

5 Meals Ready in Minutes!

Monday: Quickie Lasagna
In a baking dish, make two layers of marinara sauce, packaged cheese ravioli, and shredded mozzarella. Bake, covered, at 375°F for about 35 minutes.

Tuesday: Thai Coconut-Chicken Soup
In a large saucepan, stir together 2 cans of chicken-noodle soup and ½ cup of canned coconut milk. Heat to a simmer, add a few squirts of lime, bite-size pieces of cooked chicken, and cilantro, if desired. Bring to a simmer.

Wednesday: Cheeseburger Pizza
In a skillet, cook ½ lb of lean ground beef. Spread a prepared pizza crust with marinara, the beef crumbles, grated cheese (your choice), and halved cherry tomatoes. Bake at 400°F for about 10 minutes.

Thursday: Polenta and Beans
Cook slices of prepared polenta in a skillet until golden. In a saucepan, heat a can of drained cannellini beans with a can of diced tomatoes. Season to taste. Spoon over each slice.

Friday: Buffalo Chicken Fingers
Bake frozen fingers, then toss with sauce: Mix hot sauce (we like Frank’s Red Hot) with some garlic powder, a splash of vinegar, and melted butter (the more butter, the milder the sauce). Serve with blue cheese, celery, and carrots.