South West Style Cod

I certainly managed to get some good exercise in today! It was an absolutely beautiful day – 24 degrees. So I headed out for a walk at lunchtime.

I used Map My Run on my phone and here are the results:
Distance – 2.53 miles
Duration – 45:38 mins

That walk will have increased my steps on my Fitbit too!!

Then in the evening I had my Zumba class, so lots of calories and steps earned for me today … hurray!!!!

Breakfast: 166
Protein Shake

Lunch: 396
Source Yogurt
1 cup Strawberries, Fresh, Sliced
Protein Meal Replacement Bar

Dinner: 435
South west style cod
1/2 cup Rice, Basmati, Long Grain
1 cup Broccoli
3/4 cup Brussels Sprouts

Snacks: 172
Fig Bar
1 cup Grapes, Fresh

Total: 1169 Calories

I cam in from work and got dinner going. When it got to the point to put the cod in for 12 mins. Someone came to the door and I couldn’t get away. So unfortunately the cod had gone beyond the nice flaky stage, and was now overcooked!!!!

SOUTHWEST STYLE COD

TOTAL TIME: Prep/Total Time: 30 min

MAKES: 4 servings

Ingredients
1 small onion, chopped
1 small green pepper, chopped
2 teaspoons olive oil
2 garlic cloves, minced
1 can (15 ounces) tomato sauce
2 medium tomatoes, chopped
1 can (2-1/4 ounces) sliced ripe olives, drained
1/2 teaspoon ground cumin
1/4 teaspoon hot pepper sauce
1/8 teaspoon pepper
4 cod fillets (6 ounces each)

Directions
1. In a large skillet, saute onion and green pepper in oil until tender. Add garlic; saute 1 minute longer. Stir in the tomato sauce, tomatoes, olives, cumin, pepper sauce and pepper. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes.

2. Add fillets. Cover and cook over medium heat for 10-14 minutes or until fish flakes easily with a fork, turning once. Yield: 4 servings.

Nutritional Facts
1 serving equals 226 calories, 6 g fat (1 g saturated fat), 65 mg cholesterol, 734 mg sodium, 12 g carbohydrate, 3 g fiber, 30 g protein. Diabetic Exchanges: 4 lean meat, 2 vegetable, 1 fat.

EXERCISE

FitBit: 14,905 Steps / 4 Stairs

Zumba – 60 minute Class

Walk: 45 minutes

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