Fish:
Season with your preferred spices. I do not use breading (it keeps the calories down and showcases the fish). Heat a non-stick skillet and use cooking spray (or 1 tsp olive oil). Lay fish in skillet, turning once. The fish is done when it begins to flake. The time will depend on the type of fish and the thickness. These catfish fillets were 4 ounces, about 3/4 inch thick and took a total of about 6 minutes.
Nutritional data will vary with the species of fish.
Quinoa:
Make 3 servings, 1/2 cup each
1/2 cup dried quinoa
1 cup water
1. Put quinoa in water. Bring to a boil. Cover, reduce heat to simmer until the water is absorbed (approximately 15 minutes.)
Nutritional data:
Calories: 111
Fat: 1.8g
Sat fat: 0.0g
Chol: 0.0mg
Sodium: 6.5mg
Carbs: 19.7g
Fiber: 2.6g
Protein: 4.1g
Garlicky Sauteed Spinach:
Serves 2-4, depending on how much everyone likes spinach. In our case, this made three servings.
15 ounces baby spinach
1 tablespoon olive oil
6 large cloves garlic, sliced thin
1. Heat your non-stick skillet (large, 11-12 inches). Add olive oil.
2. Add garlic, stir until it begins to brown (1-2 minutes.)
3. Add half the spinach, tossing frequently for 1 minute. It will begin to wilt.
4. Add remaining spinach, tossing constantly until the spinach is uniformly wilted (another 60-90 seconds.) Serve immediately.
Nutritional data:
Calories: 83
Fat: 5.3g
Sat fat: 0.8g
Chol: 0mg
Sodium: 119mg
Carbs: 7.4g
Fiber: 3.4g
Protein: 4.7g