Blackening Blend:
1/2 teaspoon Paprika
A pinch of cayenne pepper
1 teaspoon hatch chili powder
1 teaspoon ancho chili powder
1/2 teaspoon black pepper
1 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 white pepper
1/4 teaspoon sea salt
Directions:
Mix all seasonings together in a small bowl.
Servings: 4 * Calories Per Serving: 9 * Fat: 0.3 g * Carb: 1.8 g * Protein: 0.4 g * Sodium: 131 mg * Cholesterol: 0 mg
Cod Sandwich:
Blackening Blend
4 cod filets (5-6 ounces each)
2 teaspoons olive oil
4 whole grain buns (130 calories or less per bun)
4 butter lettuce leaves
1 Roma tomato, sliced
Directions:
Heat the olive oil in a nonstick skillet over medium heat. Season each side of the cod filets with blackening blend and pan fry about 5-6 minutes per side, until cooked through. Set aside to cool. To assemble sandwich, place lettuce on bottom bun, followed by fish, tomato, and dollop of tartar sauce.
Servings: 4 * Calories Per Serving: 269 * Fat: 4.6 g * Carb: 26.4 g * Fiber 4.5 * Protein: 32.3 g * Sugar: 4.3 g * Sodium: 677 mg * Cholesterol: 62 mg
Jalapeno Tartar Sauce:
3 Tablespoons Low Fat Sour Cream
1 Tablespoons Low Fat Mayo
1 teaspoon fresh lime juice
1/2 tablespoon chopped pickled banana peppers
1/2 fresh jalapeno, stemmed, seeded, and minced
2 teaspoons fresh dill, chopped
Pinch of Pepper
Directions:
Stir all ingredients in a small bowl and refrigerate until ready to serve.
Servings: 4 * Calories Per Serving: 30 * Fat: 2.2 g * Carb: 2.6 g * Protein: 0.7 g * Sugar: 0.6 g * Sodium: 51 mg * Cholesterol: 6 mg
