Name: Fish Casserole
Yield: 1

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New York

Superfood Bowl

Grilled Scallops 

Mushroom  and Avocado Tacos

Mushroom Veggie Burger

Parmesan Roasted Cod

Sole Taco Salad

Beef Meatballs with Chipotle Sauce

Zesty Grilled Tilapia Veracruz

Grass-fed Meatball Sliders

Grilled Hanger Steak with Roasted

Tony Perez

It is a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper. Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin and selenium.

Broccoli

Cod is relatively inexpensive, simple to cook and it makes an excellent addition to a healthy diet. One 3-1/2 oz. serving of fresh cod fish contains only 85 calories and offers protein and heart-healthy omega-3 fatty acids. Cooking cod fillets should be done simply and with moist heat to keep them from drying out. Baking cod fillets wrapped up snugly in aluminum foil brings out the best of their delicate, mild taste and firm texture.

One of the Mediterranean´s diet main ingredients, extra virgin olive oil provides a special flavor and aroma to each dish while adding no cholesterol and almost no saturated fat. It has omega-9 monounsaturated fatty acids (MUFAs) which may help to lower total blood cholesterol and "bad cholesterol" (LDL) while increasing "good cholesterol" (HDL), therefore contributing to decreasing the risk of heart disease and other chronic diseases. Moreover, it has vitamin E which is known to have antioxidant properties by protecting cells from free radicals. This vitamin is also involved in the immune function and other metabolic processes. That the oil is Virgin means that it has undergone less industrial processing, it is more natural. Therefore all its nutritional and organoleptic properties remain intact for your body to take advantage off!! 

Extra Virgin Olive Oil

Because of its antibacterial properties, pepper is also used to preserve food. It is a rich source of manganese, iron, potassium, vitamin-C, vitamin K, and dietary fiber. Black pepper is also a very good anti-inflammatory agent.

Ground Black Pepper

Heavy cream is a healthy fat that helps keep your blood sugar stable between meals and snacks, which means consistent energy and brain power—not to mention it makes your coffee taste decadent!

Heavy Cream

Also known as koshering salt, it is specially recognized because of its flake-like shape. Even though all three salts- sea, table and kosher- contain the same amount of sodium per gram, kosher salt yields less sodium per tablespoon because of its coarser grain. In other words, it enhances the flavor of each ingredient while protecting your heart from an excessive sodium intake!!

Kosher Salt

Shreded Cheddar cheese is a English cheese, while Parmesan is a Italian cheese. Parmesan has a rich flavor and less aging time while Cheddar cheese is less expensive and has fewer calories.

Shredded Cheddar Cheese

Butter, commonly known as makkhan, is a pure form of animal fat as it is prepared at home and fresh. Adding one teaspoon of butter in the diet is highly recommended as it is rich in antioxidants and contains carotene, vitamin A. In fact, lining rotis or parathas with butter or adding a teaspoon in hot rice is enough for reaping its health benefits.

Fish Casserole

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