Inflammation and Your Diet
1 cup couscous
3/4 cup water
3 cups baby kale
4 (5-ounce) skinless cod fillets
4 tablespoons olive oil
2 teaspoons salt
1 teaspoon pepper
8 squares parchment
Heat oven to 425 degrees. Arrange four (12-inch) squares of parchment paper on two baking sheets. In a bowl, combine couscous and water. Set aside. Cut orange in half, and then peel 1 half, and coarsely chop fruit. Juice another half, and set aside. Fold chopped orange into couscous. Slice the leek (white and light green parts only) into half-moons. Add the leek and baby kale to couscous mixture. Divide the couscous mixture among the parchment pieces; top each with one 5-ounce cod fillet. Drizzle each with 1 tablespoon olive oil, 1/2 teaspoon salt and 1/4 teaspoon pepper. Sprinkle orange juice over top. Cover each with another piece of parchment; fold each edge up and under 3 times, tucking edge underneath. Roast in 425-degree oven for 12 minutes. Transfer each packet to a plate. Using scissors, cut an "X" in the center, and fold back triangles to serve.
Per serving: 340 calories; 32 grams protein; 40 grams carbohydrates; 5 grams fat (1 gram saturated fat); 3 grams fiber; 330 milligrams sodium.
Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at firstname.lastname@example.org or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com