1. Nutrition Solutions Presents Cooking Demonstration with Chef James
Grilling Fish
Tonight’s Items:
Grilled Mahi-Mahi
Roasted Asparagus
Quinoa, Cucumber & Red Pepper Salad

2. Grilled Mahi-Mahi Ingredients: 1tsp oil, Canola 8oz Mahi-Mahi
Pinch *Salt
Pinch Black pepper
1 teaspoon Salt-free Blackened Seasoning
Directions:
In a bowl, combine all ingredients’ and coat the fish evenly with seasoning mixture. Let stand for 5 min.
Place flesh side down with it pointing at 10 o’clock, leave for 3-4 minutes and then turn the fish to 2 o’clock
Servings: 2 – 4oz
*Limit sodium by using only herbs and spices such as Mrs. Dash or similar
Nutrition Facts
Serving Size: 4oz
Amount/Serving
Total Fat 5.5g
Total Carb 0g
Calories: 163
Protein g

3. Steamed Asparagus Ingredients:
1 bunch asparagus (about 1 pound), trimmed
Non-stick Extra Virgin Olive Oil Spray
¼ tsp fine sea salt
¼ tsp Ground Pepper
Directions:
Preheat the oven to 450°F.
Place asparagus on 2 baking sheets (arranged in one layer for ample room). Lightly coat asparagus with non- stick spray and sprinkle with salt.
Toss gently to combine.
Roast until asparagus is tender, about 10 minutes. Place spears on serving platter and serve.
Serving size: 4-5 spears
Nutrition Facts
Serving Size: 4oz
Amount/Serving
Total Fat .6g
Total Carb 4.1g
Calories: 41
Protein 1.5g

4. Quinoa, Cucumber & Red Pepper Salad
Ingredients:
¼ tsp Kosher salt 1 cup quinoa 1 cup red pepper, halved, seeded, ¼ dice 1 cup cucumber, peeled and seeded, ¼ dice
¼ cup Cilantro, wash and mince 1/2 cup WF, Super Fruit Balsamic
TT Lime Juice 1 ea ripe avocados, sliced
1 tsp Garnish, Cilantro, wash and keep leafy
Directions:
Bring a large pot of water to a boil and season generously with salt. Rinse quinoa under cool running water, lightly rubbing it between your fingers for a few seconds. Add it to the boiling water and cook until tender, 12 to 15 minutes. Drain the quinoa well and spread out on a baking sheet to cool.
Put quinoa, red pepper, cucumber, and chopped cilantro in a medium bowl. Drizzle about half the WF vinaigrette into the bowl and gently fold to combine. Taste; add more salt, vinaigrette, or lime juice, if needed.
Arrange the sliced avocado on a platter or individual serving plates. Season the avocado with salt and drizzle the remaining vinaigrette on top. Spoon the quinoa salad on and around the avocado. Garnish with cilantro, and serve immediately.
Yield: ounce portions
Nutrition Facts
Serving Size: 4 oz
Amount/Serving
Total Fat 10 g
Total Carb g
Calories: 152
Protein 7 g

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