Cod Fillets with Toasted Wheat Germ & Almonds

Cod, wheat germ, and almonds--all high in magnesium--make this dish a delicious, nutrient-packed entrée. Cod, a firm white-fleshed fish with very little fat, must be watched closely to avoid overcooking.

3 tablespoon olive oil
3 cups finely chopped green cabbage (about 8 ounces)
1 pound broccoli, coarsely chopped
2 large garlic cloves, minced
1/4 teaspoon pepper
1 egg
2 tablespoons milk
1 cup toasted wheat germ
1 cup sliced almonds
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/4 teaspoon pepper
4 skinless, boneless cod fillets (6 ounces each)
1/2 teaspoon salt
1/4 teaspoon pepper
Lemon wedges

1. In a large nonstick skillet, heat oil over high heat. Add cabbage, broccoli, garlic and pepper, and sauté until vegetables are wilted, four to five minutes. Stir in orange zest and salt
2. In shallow pie plate, whisk together egg and milk. In separate plate, stir together wheat germ, almonds, and parsley. Sprinkle cod with the salt and pepper. Dip fish first in egg mixture, then in wheat germ mixture, pressing it onto fish.
3. In large nonstick skillet, heat oil over medium heat. Add fish and sauté 3 minutes per side, or until golden brown and cooked through. Serve fish on a bed of vegetables. Just before serving, squeeze halved orange on top and serve with two orange wedges per person.

Nutritional Information
Per serving: 339 calories, 23.4g total fat, 3g saturated fat, 13.5g monounsaturated fat, 5.6g polyunsaturated fat, 7.4g dietary fiber, 15g protein, 22g carbohydrate, 54mg cholesterol, 313mg sodium.

Good source of: fiber, folate, magnesium, selenium, and vitamin E, zinc.