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Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
A wonderful dairy-free dressing.
Diet Types: Dairy Free, Low Fat
Ingredients:
  • 1 pound orange roughy, cut into appropriate number of servings
  • 1/2 lemon, juiced
  • 1 cup boiling water
  • 1/2 red onion, diced
  • 1 stalk celery, thinly sliced
  • 1/4 cup parsley, minced
  • 1 cup thinly sliced radishes
  • 1 tomato, seeded and diced
  • 1/4 teaspoon black pepper
  • 1 10oz. package silken soft MoriNu tofu
  • 1/2 teaspoon salt
  • 3 tablespoons Apple Cider Vinegar
  • 2 tablespoons maple syrup
  • 2 tablespoons poppy seeds
  • 2-4 tablespoons water
  • 1/2 cup Whole Wheat Couscous
  • Serves: 4
    Cooking Time: Under 30 minutes
    Instructions:
    Steam fish on vegetable steamer rack over boiling water until tender. Squeeze 1/4 of a lemon over fish. Chill. Tear into smaller pieces. Meanwhile, bring 1 cup water to a boil and add cous-cous. Stir and cook 2 minutes. Cover, remove from heat and let stand 10-15 minutes, or until all water is absorbed. Turn out into a bowl and fluff with a fork. For dressing: Place all ingredients except poppy seeds in blender and blend well. Add the poppy seeds and blend just until they are distributed throughout the dressing. Add fish and veggies to cous-cous and toss lightly. Add dressing and toss until thoroughly combined. Spoon onto a lettuce-lined plate and garnish around the edges with sliced radishes, chopped tomatoes and sliced cucumbers.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 277
    Calories from Fat 50
     % Daily Value*
    Total Fat 6g8%
      Saturated Fat 1g3%
      Mono Fat 1g 
    Cholesterol 22mg7%
    Sodium 391mg16%
    Total Carbs 32g11%
      Dietary Fiber 3g12%
      Sugars 8g 
    Protein 24g 
    Iron15%
    Calcium16%
    Vitamin C24%
    Vitamin E2%
    Vitamin A5%
    Vitamin B-1233%
    Vitamin B-620%
    Pantothenic acid10%
    Niacin22%
    Riboflavin18%
    Thiamin20%
    Folate10%
    Selenium73%
    Manganese45%
    Copper25%
    Zinc17%
    Potassium23%
    Phosphorus37%
    Magnesium24%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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