Jamie Pronschinske: Support your immune function with good nutrition | Recipes


Directions: Spray a grill or broiler pan with cooking spray. Turn on grill or heat broiler. Place cod on grill or broiler pan and brush lightly with oil.

Grill or broil 3 to 4 inches from heat for about 10 minutes — or until fish flakes easily with a fork. The fish should reach an internal temperature of 145 F. Set aside.

In a large bowl, toss together remaining ingredients except for grapefruit and orange segments. Divide salad between two plates. Top with cod and citrus pieces and black pepper to taste.

Per Serving (3 ounce cod + 4 cups salad): 412 calories, 12 g fat, 2 g saturated fat, 236 mg sodium, 50 g carbohydrates, 26 g protein, 13 g fiber

Roasted Red Pepper Hummus

  • 2 cups chickpeas
  • 1 cup roasted red bell pepper, slices, seeded
  • 2 tablespoons white sesame seeds
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1¼ teaspoons cumin
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon kosher salt
  • ¼ teaspoon cayenne pepper

Directions: In a food processor, process all ingredients until smooth.

Serving (3 tablespoons): 53 calories, 2 g fat, 0 g saturated fat, 126 mg sodium, 7 g carbohydrates, 2g protein, 2 g fiber

Jamie Pronschinske, RDN, CD is a registered dietitian at Mayo Clinic Health System in La Crosse, WI

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