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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"There are five elements: earth, air, fire, water and garlic."
-Louis Diat, Chef

The refrigerator light goes on...

This is a quick version of aioli which is normally a fresh mayonnaise made with garlic. This works well on delicate white fish like this recipe. It doesnt take much - just a bit to create a rich fabulous meal.

Carbohydrates

Carbohydrates are chains of basic sugar molecules called saccharides.  A single sugar molecule is known as a monosacchride while two sugars joined together are called a disaccharide. These are also called simple sugars because they easily broken down in the body into the monosaccharides

The monosaccharide glucose is important because it’s the primary fuel for your body.  All edible carbohydrates contain the monosaccharide glucose.   

Combining the monosaccharides glucose and fructose results in the disaccharide called sucrose (AKA good old fashioned table sugar).

When monosaccharides form chains longer than two the are called polysaccharides or complex carbohydrates (sometimes called starches or complex sugars).  Starches contain at least some glucose and these complex carbohydrates break down slower than simple ones.  

This is why when you look on the nutrition facts on foods there is a line for carbohydrates.  This is for all carbs - both simple and complex.  The sugars line is for simple carbohydrates only.  Subtract the simple carbs from the total carbs and you have the number of grams of complex carbohydrates or starches.  

There are some long chains of monosaccharides that we think of as simple carbohydrates because they are easily broken down.  High fructose corn syrup for example is simply long chains of mostly fructose that is easily split into the basic monosaccharides.  (see also The health of it all – sugars – Recipe No. xx)


 

Roasted Whitefish with Garlic Mayonnaise



Servings = 2 | Serving size =4 ounces fish with sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe does not make very good leftovers.

Serve with Roasted Yams with Rosemary or Roasted Potatoes or Plain Mashed Potatoes or Yam Home Fries or Yam Home Fries - Low Sodium Version or Plain Mashed Potatoes - Low Sodium Version or Roasted Yams with Rosemary - Low Sodium Version

AND

Serve with Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Yellow Squash and Onions

2 cloves garlic
1 Tbsp olive oil
2 Tbsp reduced fat mayonnaise
1/4 tsp salt
fresh ground black pepper (to taste)
2 4 ounce cod filets (or other white fish)
spray olive oil

Press the garlic through a garlic press into a small dish. Add the olive oil, mayonnaise and salt.

Using a fork whisk together until smooth. Refrigerate (an hour or more is better but this can be made immediately before use).

Place a large skillet in the oven and preheat oven to 425°F.

When the oven is hot spray the pan lightly with oil. Add the fish filets and spread them lightly with the garlic mayonnaise. Return the pan to the oven and cook for 8 to 12 minutes. Serve.

Nutrition Facts

Serving size = 4 ounces fish with sauce

Servings = 2

.

Amount Per Serving

Calories 206 Calories from Fat 111
  % Daily Value
Total Fat 12g 19%
    Saturated Fat 2g 9%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 53mg 18%
Sodium 471mg 20%
Total Carbohydrates 2g 1%
    Dietary Fiber 0g 0%
    Sugars 1g  
Protein 20g  
Vitamin A 1% Vitamin C 4%
Calcium 2% Iron 3%
Vitamin K 28 mcg Potassium 483 mg
Magnesium 37 mg