Coconut Cod

Gluten Free
Dairy Free
Low Fod Map
Health score
22%
Coconut Cod
39 min.
4
425kcal

Suggestions

Ingredients

  • 13.5 ounce coconut milk canned
  • 24 ounce filets 
  •  jalapeño stemmed thinly sliced lengthwise
  • tablespoons juice of lime fresh
  • tablespoons olive oil 
  • servings salt and pepper black freshly ground

Equipment

  • bowl
  • sauce pan
  • oven
  • whisk
  • baking pan

Directions

  1. Preheat the oven to 400 degrees F.
  2. In a bowl or shallow dish, whisk the coconut milk, lime juice, olive oil, a nice pinch of salt and a few grinds of pepper. Reserve 1 cup of the marinade.
  3. Add the fish to the bowl with the marinade and refrigerate for 20 minutes.
  4. Remove the cod from the refrigerator.
  5. Place the cod in a 9 by 11-inch baking dish, discarding the marinade in the bowl.
  6. Place a slice of jalapeno over the top of each piece.
  7. Place in the oven and bake for 12 to 14 minutes.
  8. Meanwhile, make the sauce.
  9. Pour the reserved 1 cup marinade in a small saucepan over medium heat and simmer until reduced and slightly thickened, about 5 minutes. Spoon some on the plate before placing the cod down on top.
  10. Serve warm.

Nutrition Facts

Calories425kcal
Protein30.04%
Fat64.22%
Carbs5.74%

Properties

Glycemic Index
16
Glycemic Load
0.05
Inflammation Score
-5
Nutrition Score
18.556956612546%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.06mg
Quercetin
0.22mg

Nutrients percent of daily need

Calories:424.56kcal
21.23%
Fat:30.93g
47.59%
Saturated Fat:21.38g
133.64%
Carbohydrates:6.22g
2.07%
Net Carbohydrates:3.97g
1.44%
Sugar:3.47g
3.85%
Cholesterol:73.14mg
24.38%
Sodium:106.62mg
4.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.56g
65.12%
Selenium:62.26µg
88.94%
Manganese:0.92mg
45.97%
Phosphorus:443.09mg
44.31%
Potassium:972.99mg
27.8%
Vitamin B12:1.55µg
25.8%
Vitamin B6:0.47mg
23.31%
Magnesium:91.13mg
22.78%
Vitamin B3:4.29mg
21.46%
Vitamin E:2.38mg
15.89%
Copper:0.31mg
15.36%
Vitamin C:10.78mg
13.07%
Iron:2.28mg
12.67%
Vitamin B1:0.16mg
10.5%
Vitamin D:1.53µg
10.21%
Zinc:1.42mg
9.46%
Fiber:2.26g
9.03%
Folate:28.93µg
7.23%
Vitamin B2:0.11mg
6.72%
Vitamin K:5.34µg
5.08%
Vitamin B5:0.46mg
4.57%
Calcium:44.51mg
4.45%
Vitamin A:110.07IU
2.2%