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Baked Cod with Chorizo and White Beans
Baked Cod with Chorizo and White Beans
Per Serving:
Calories: 293, Fat: 8g, Cholesterol: 66mg, Carbohydrates: 18g, Protein: 30g, Fiber 6g, Sodium: 567mg, Potassium: 511mg.
Ingredients:
• 1 tsp of extra-virgin olive oil,
• 1 shallot, that is finely chopped,
• 2 ounces of Spanish chorizo or turkey kielbasa, that is diced,
• 1 tsp of chopped fresh thyme,
• 1 pint of grape tomatoes, that are halved,
• ½ a cup of dry white wine, that is divided,
• 1, 15-ounce of canned great northern beans, that are rinsed,
• ½ a tsp of salt, that is divided,
• 1, ¼ pounds of Pacific cod, that is cut into 4 pieces,
• Freshly ground pepper, to taste.
Method:
1. You need to preheat the oven to 425°F. Then coat a 9-by-13-inch baking dish with cooking spray.
2. Heat the oil in a medium saucepan over medium-high heat. Add the shallot, chorizo (or kielbasa) and thyme and cook, stir, until fragrant, for about 1 minute. Then add tomatoes and ¼ a cup of wine. Cook, and stir occasionally, until the tomatoes are broken down and the wine is almost evaporated, for around 2 to 4 minutes. Stir in the beans and ¼ tsp of salt and remove from the heat.
3. Then sprinkle the fish with the remaining ¼ tsp of salt and pepper then place in the prepared baking dish. Top each piece of the fish with equal amounts of the tomato mixture about ½ a cup per fillet. Pour the remaining ¼ of a cup of wine into the pan and cover the pan with foil. Then bake until the fish is just cooked through, for around 15 to 20 minutes. Then serve the fish with the sauce spooned over the top.
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The Power Half Hour
Only have 30 minutes for the gym? Make the most of it.
Trying to squeeze in a workout during your lunch break can be tough. But you can get an intense workout in just 30 minutes. The key? Keep your game-plan flexible.
START WITH THE RIGHT MACHINE
Any (and all) of them will do. "You need to do what's known as an indoor fartlek,". Rotating among the equipment with no rest periods keeps your body challenged and your interest high. You don't have enough time to get bored.
TAKE FIVE
Spend five minutes each on the bike, the cross-trainer, the treadmill, and the rower (or any four pieces of cardio equipment). The particular order doesn't matter, start with your least favourite apparatus. "You'll be at your freshest, and there's something invigorating about having tackled something you hate".
WORK UP A SWEAT
Do a two-minute warm-up on the first machine, then your first five-minute set. The intensity will depend on your own fitness level, using a scale: If 10 is the absolute hardest you can work, aim for a 7 or 8. Then jump to another available apparatus for a full five minutes, then another. On your fourth and final machine, perform your full, intense 5 minutes, then a 2- to 3-minute cool down.
HAVE A PLAN B
Don't let a crowded gym wreck your workout. "Come prepared for occupied equipment". Your best bet is to source a skipping rope. That way, if the apparatus you had your eye on is being used, you can spend the next five minutes skipping. "Most gyms will have some open space that you can use, and a skipping rope is a great calorie burner."
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