After a Whole Foods shopping spree, this is what I came up with for dinner. It's simple to make and loaded with both mono and poly unsaturated fats.
Seared Cod with Pesto Fusilli
2 cups arugula
5 campari tomatoes
1-2 tablespoons pesto
4oz uncooked fusilli
4 cloves of garlic, 2 shallots
black pepper, salt
2 tablespoons olive oil
Pasta: Boil water to cook the fusilli, remember to boil with about 2 teaspoons of salt for flavor. After about 10 minutes, drain pasta and run under cold water.
Salad: Create an arugula and tomato bed for the pasta. (You don't have to use any dressing for the salad, because the pesto fusilli that will sit on the arugula will be flavorful enough.)
Cod: Heat 1 tablespoon of olive oil in a pan with half of the chopped garlic and shallots. Once the oil is boiling, place the fish in the pan. Sear each side until slightly browned (about 2-3 minutes per side), use salt and pepper to season. Remove fish from the heat.
Pesto: Heat 1 tablespoon of olive oil with the remaining garlic and shallots, as well as the pesto. Dump the drained pasta and mix thoroughly. Place pasta above the arugula salad and then top it off with the seared cod.
✓ omega 3 fatty acids
✓ Vitamin C
✓ monounsaturated fat
Note: You can easily substitute any of these ingredients to fit your preferences. If you do not like the bitterness of arugula, definitely use a mesclun mix or baby spinach. If campari tomatoes aren't available, cherry tomatoes are a great alternative. Furthermore, a cheaper option for cod would be tilapia, another flaky fish.