Cod with Hoisin Sauce, Black Bean Polenta and Arugula Salad

West Coast diners can start with a piece of baked cod tonight. (If you live in the Eastern US, try haddock, pollock or hake.) You may also need to buy frozen fish, but frozen seafood cooks beautifully once thawed. Tonights fish will be dressed with sweet and salty Hoisin Sauce. The fish rests on a dressed Arugula Salad with thin-sliced mango and fennel. Finish each plate with a serving of leftover black bean polenta topped with mango salsa. This meal is a real celebration of color and fresh flavors!
Grocery List: Cod, Black Bean Polenta and Arugula Salad
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Black Bean Polenta, Cod Hoisin Sauce Arugula
Produce
garlic (if needed)
one 6 oz. bag arugula

1 fennel bulb
1 fresh mango
Canned/Dried Foods
low-sodium vegetable broth (if needed)
low-sodium soy sauce (if needed)
smooth peanut butter (if needed)
honey (if needed)
brown sugar (if needed)
Frozen Foods:
Meat/Fish/Poultry
8 oz. fresh cod fillets
or
frozen cod, haddock, pollock or hake fillets
Chilled Foods/Dairy

leftover Low-sodium Tomato Salsa (fridge at home)
or
Commercial tomato salsa
Leftover Black Bean Polenta (fridge at home)

Nutritional Value: Cod Hoisin Sauce, Black Bean Polenta and Arugula Salad

Nutritional Analysis

Black Bean Polenta Cod Arugula Salad

Per Serving

Calories: 540

Protein: 15 g

Carbohydrates: 51 g

Total Fat: 26 g

(Saturated Fat:) 4 g

Dietary Fiber: 13 g

Cholesterol: 5 mg

Sodium: 300 mg

% calories from fat: 44.7 %

Serving Size:

One 5.5 oz. piece grilled polenta  over red sauce and seared fennel. One 5 oz. Cod fillet with 1 T. Hoisin Sauce and 2 C. dressed arugula salad.