Grilled cod with crispy citrus salad
Nutrition Facts
Serving Size 3 ounces cod and about 4 cups salad
Calories 412
| Amount Per Serving | ||
| Monounsaturated fat | 8 g | |
|---|---|---|
| Saturated fat | 2 g | |
| Total fat | 12 g | |
| Sodium | 236 mg | |
| Cholesterol | 47 mg | |
| Dietary fiber | 13 g | |
| Protein | 26 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Grilled cod is paired with tangy citrus and crisp veggies to make a tempting dinner salad.
Ingredients
(Serves 2)- 8 ounces cod
- 1 teaspoon olive oil
- 1 1/2 cups chopped spinach
- 1 1/2 cups shredded kohlrabi
- 1 cup diced celery
- 1 1/2 cups shredded carrot
- 2 tablespoons chopped fresh basil
- 1 tablespoon chopped fresh parsley
- 3/4 cup chopped red bell pepper
- 1 tablespoon minced garlic (about 4 large cloves) or to taste
- Zest and juice of 1 lemon
- Zest and juice of 1 lime
- Zest and juice of 1 orange
- 1 large grapefruit cut into segments (about 1 cup)
- 1 medium orange cut into segments (about 1/2 cup)
- Black pepper to taste
Directions
Spray a grill or broiler pan with cooking spray. Turn on grill or heat broiler. Place cod on grill or broiler pan and brush lightly with oil.
Grill or broil 3 to 4 inches from heat for about 10 minutes — or until fish flakes easily with a fork. The fish should reach an internal temperature of 145 F. Set aside.
In a large bowl, toss together remaining ingredients except for grapefruit and orange segments. Divide salad between two plates. Top with cod and citrus pieces and black pepper to taste.