Sauteed Black Cod with Shallot-Lemon Vinaigrette and Fresh Herb Salad

Gluten Free
Dairy Free
Health score
51%
Sauteed Black Cod with Shallot-Lemon Vinaigrette and Fresh Herb Salad
45 min.
4
195kcal

Suggestions


Indulge your taste buds with a delightful dish that perfectly combines the silky richness of black cod with the vibrant flavors of fresh herbs and zesty vinaigrette. This Sautéed Black Cod with Shallot-Lemon Vinaigrette and Fresh Herb Salad is not only a feast for the senses but also a healthy choice, boasting a health score of 51. At just 195 calories per serving, it’s an ideal option for lunch or dinner, making it easy to enjoy a nutritious meal without sacrificing flavor.

With its gluten-free and dairy-free qualities, this dish is perfect for those with dietary restrictions, ensuring everyone can savor the incredible taste. The black cod fillets, known for their buttery texture and high omega-3 content, are seared to perfection, bringing out their natural sweetness. This is beautifully complemented by a bright and tangy shallot-lemon vinaigrette, which adds a refreshing twist to the dish.

The accompanying fresh herb salad, consisting of Italian parsley, basil, and dill, adds a punch of color and flavor, elevating your meal to a whole new level. Whether you’re hosting a dinner party or simply looking for a satisfying dish to enjoy at home, this recipe is sure to impress. Get ready to delight in the harmonious blend of fresh ingredients and gourmet flair!

Ingredients

  • 24 ounce filets black with skin
  • cups ice fresh italian assorted (such as parsley, basil, and dill)
  • tablespoons juice of lemon fresh
  • teaspoons lemon zest packed grated ()
  • tablespoon olive oil 
  • servings salt and pepper to taste
  • 0.3 cup shallots minced
  • tablespoon sherry vinegar 

Equipment

    Directions

    1. Cook fish until just opaque in center, about 4 minutes per side. Arrange fish on plates. Spoon 1 tablespoon vinaigrette over each. Toss salad with remaining vinaigrette.
    2. Serve salad with fish.

    Nutrition Facts

    Calories195kcal
    Protein65.88%
    Fat22.3%
    Carbs11.82%

    Properties

    Glycemic Index
    7.5
    Glycemic Load
    0.8
    Inflammation Score
    -8
    Nutrition Score
    15.932608625163%

    Flavonoids

    Eriodictyol
    0.37mg
    Hesperetin
    1.09mg
    Naringenin
    0.1mg
    Quercetin
    0.03mg

    Nutrients percent of daily need

    Calories:194.87kcal
    9.74%
    Fat:4.72g
    7.25%
    Saturated Fat:0.73g
    4.56%
    Carbohydrates:5.62g
    1.87%
    Net Carbohydrates:4.86g
    1.77%
    Sugar:1.78g
    1.98%
    Cholesterol:73.14mg
    24.38%
    Sodium:290.99mg
    12.65%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:31.34g
    62.68%
    Selenium:56.9µg
    81.29%
    Phosphorus:382.4mg
    38.24%
    Vitamin C:21.35mg
    25.88%
    Vitamin B12:1.55µg
    25.8%
    Potassium:864.85mg
    24.71%
    Vitamin B6:0.49mg
    24.5%
    Vitamin A:1033.54IU
    20.67%
    Vitamin B3:3.9mg
    19.5%
    Magnesium:71.21mg
    17.8%
    Folate:49.45µg
    12.36%
    Vitamin B1:0.16mg
    10.95%
    Vitamin E:1.61mg
    10.76%
    Vitamin D:1.53µg
    10.21%
    Vitamin B2:0.15mg
    9.03%
    Iron:1.28mg
    7.12%
    Zinc:0.85mg
    5.68%
    Calcium:55.99mg
    5.6%
    Manganese:0.09mg
    4.31%
    Copper:0.07mg
    3.38%
    Vitamin B5:0.33mg
    3.3%
    Fiber:0.76g
    3.04%
    Vitamin K:2.43µg
    2.32%
    Source:Epicurious