Grape Jelly-Glazed Black Cod

Gluten Free
Dairy Free
Health score
26%
Grape Jelly-Glazed Black Cod
80 min.
4
321kcal

Suggestions

Ingredients

  • tablespoon balsamic vinegar 
  • 24 ounce filets skinless black
  • servings rice white cooked for serving
  • 0.3 cup grape jelly 
  • tablespoon orange zest finely grated
  •  scallions finely chopped
  • 0.3 cup soya sauce 

Equipment

  • baking sheet
  • sauce pan
  • pot
  • aluminum foil
  • broiler
  • ziploc bags

Directions

  1. Place the soy, jelly and vinegar in a small saucepan over low heat, stirring until the jelly melts, about 1 minute.
  2. Let the glaze cool, and then place in a resealable plastic bag with the cod. Marinate in the refrigerator about 1 hour.
  3. Preheat the broiler. Line a baking sheet with foil.
  4. Remove the cod from the marinade and place the marinade in a small saucepan.
  5. Transfer the cod to the prepared baking sheet. Bring the glaze to a boil and turn off the heat.
  6. Remove 2 tablespoons of the glaze from the pot, reserving the rest for serving, and brush the cod with the glaze. Broil the cod about 5 inches from the heat, brushing with additional glaze halfway through, until just cooked through, 5 to 7 minutes depending on the thickness of the fish. It should feel just firm to the touch.
  7. Stir together the scallions and zest and sprinkle over the fish.
  8. Serve with rice and the reserved glaze.

Nutrition Facts

Calories321kcal
Protein44.76%
Fat4.1%
Carbs51.14%

Properties

Glycemic Index
65.25
Glycemic Load
32.45
Inflammation Score
-5
Nutrition Score
17.098260786222%

Flavonoids

Kaempferol
0.12mg
Quercetin
0.96mg

Nutrients percent of daily need

Calories:320.71kcal
16.04%
Fat:1.42g
2.18%
Saturated Fat:0.29g
1.82%
Carbohydrates:39.69g
13.23%
Net Carbohydrates:38.59g
14.03%
Sugar:11.48g
12.76%
Cholesterol:73.14mg
24.38%
Sodium:1181.81mg
51.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.74g
69.47%
Selenium:62.88µg
89.82%
Phosphorus:412.84mg
41.28%
Vitamin B6:0.54mg
27.06%
Manganese:0.52mg
26.15%
Vitamin B12:1.55µg
25.8%
Potassium:820mg
23.43%
Vitamin B3:4.66mg
23.29%
Magnesium:75.1mg
18.78%
Vitamin K:18.8µg
17.9%
Vitamin B1:0.17mg
11.11%
Vitamin B2:0.17mg
10.29%
Vitamin D:1.53µg
10.21%
Vitamin C:7.3mg
8.85%
Zinc:1.29mg
8.6%
Iron:1.54mg
8.57%
Vitamin E:1.2mg
7.99%
Copper:0.16mg
7.97%
Vitamin B5:0.66mg
6.59%
Folate:26.3µg
6.58%
Calcium:53.21mg
5.32%
Fiber:1.1g
4.39%
Vitamin A:164.07IU
3.28%