Grilled cod with crispy citrus salad

Dietician's Tip

Cod has a mild flavor and flaky white flesh.

Ingredients

  • 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.

Serving Information

Serves 2

Nutritional analysis per serving

Calories: 412
Total carbohydrate: 50 g
Cholesterol: 47 mg
Dietary fiber: 13 g
Monounsaturated fat: 8 g
Protein: 26 g
Saturated fat: 2 g
Serving size: 3 ounces cod and about 4 cups salad
Sodium: 236 mg
Total fat: 12 g

DASH Eating Plan Servings

Fats and oils: 2
Fruits: 2
Meats, poultry and fish: 3
Vegetables: 4

Diabetes Meal Plan Choices

Fats: 2
Fruits: 2
Meat and meat substitutes: 3
Nonstarchy vegetables: 4

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 2
Fruits: 2
Protein and dairy: 1
Vegetables: 4

Last Updated Mar 20, 2019


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