Cod with Roasted Tomato Salsa

Gluten Free
Dairy Free
Health score
44%
Cod with Roasted Tomato Salsa
55 min.
4
273kcal

Suggestions

Ingredients

  • 20 ounce center-cut cod filets 
  • tablespoons cilantro leaves fresh chopped
  • cloves garlic 
  •  jalapeño seeds removed sliced in half and
  •  juice of lime 
  • servings kosher salt and pepper freshly ground
  • servings olive oil 
  •  plum tomatoes sliced into quarter wedges
  • 0.5  onion red sliced into quarters

Equipment

  • food processor
  • bowl
  • frying pan
  • baking sheet
  • oven

Directions

  1. Preheat the oven to 450 degrees F.
  2. Add the tomatoes and red onion to a bowl and drizzle with oil. Season with salt and pepper.
  3. Add to a greased baking sheet.
  4. Add the garlic to a square of tinfoil, drizzle with olive oil and seal.
  5. Place on the sheet tray and roast for 25 minutes, until charred and tender.
  6. Remove from oven and let cool for a few minutes.
  7. Add the vegetables and garlic to a food processor along with jalapeno, cilantro and lime juice; pulse until chunky. Taste for seasoning and season with salt and pepper, if necessary.
  8. Add 1 tablespoon olive oil to a large nonstick skillet over medium-high heat. Once hot, add the fish and cook for 4 minutes per side. Top with the roasted salsa.

Nutrition Facts

Calories273kcal
Protein38.96%
Fat50.05%
Carbs10.99%

Properties

Glycemic Index
39.75
Glycemic Load
1.76
Inflammation Score
-7
Nutrition Score
16.11260858826%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.66mg
Apigenin
0.01mg
Luteolin
0.07mg
Isorhamnetin
0.69mg
Kaempferol
0.19mg
Myricetin
0.21mg
Quercetin
3.8mg

Nutrients percent of daily need

Calories:273.01kcal
13.65%
Fat:15.2g
23.38%
Saturated Fat:2.16g
13.49%
Carbohydrates:7.51g
2.5%
Net Carbohydrates:5.91g
2.15%
Sugar:3.36g
3.73%
Cholesterol:60.95mg
20.32%
Sodium:277.1mg
12.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.62g
53.24%
Selenium:47.76µg
68.22%
Phosphorus:324.19mg
32.42%
Vitamin C:23.3mg
28.24%
Vitamin B6:0.52mg
26.06%
Potassium:866.15mg
24.75%
Vitamin E:3.58mg
23.88%
Vitamin B12:1.29µg
21.5%
Vitamin B3:3.59mg
17.94%
Vitamin A:893.86IU
17.88%
Vitamin K:17.68µg
16.84%
Magnesium:59.48mg
14.87%
Manganese:0.24mg
11.97%
Vitamin B1:0.16mg
10.83%
Vitamin D:1.28µg
8.5%
Vitamin B2:0.12mg
7.26%
Folate:28.52µg
7.13%
Fiber:1.6g
6.39%
Copper:0.12mg
6%
Zinc:0.89mg
5.95%
Iron:1.01mg
5.6%
Calcium:46.58mg
4.66%
Vitamin B5:0.37mg
3.7%