Seared Cod with Blood Orange Glaze

Gluten Free
Dairy Free
Health score
34%
Seared Cod with Blood Orange Glaze
40 min.
4
316kcal

Suggestions

Ingredients

  • cup blood orange juice 
  •  blood orange zest coarsely chopped
  • 24 ounce thick cod fillets 
  • sprigs thyme leaves fresh
  • servings kosher salt 
  • servings olive oil extra-virgin
  • tablespoons red wine vinegar 
  • tablespoons sugar 

Equipment

  • frying pan
  • paper towels
  • oven
  • wire rack
  • spatula

Directions

  1. Watch how to make this recipe.
  2. Preheat the oven to 250 degrees F.
  3. Remove the fish from the refrigerator and let it come to room temperature, about 10 minutes.
  4. Coat a large saute pan with olive oil and bring the pan to a high heat.
  5. Pat the fish dry with paper towels and sprinkle both sides with salt.
  6. When the oil is very hot but not smoking, gently add the fish to the pan. DO NOT try to move the fillets. After 2 to 3 minutes, shake the pan gently and the fish should unstick itself. If the pan was hot enough, it will release. If not, using a fish spatula, GENTLY scrape it from the bottom of the pan. Cook the fish for 1 more minute and then turn it over, placing it on a wire rack set in a sheet tray.
  7. Transfer to the oven and cook until cooked through, another 10 to 12 minutes.
  8. Ditch the oil from the pan and add the orange juice, zest, chopped oranges, sugar, vinegar, thyme and a pinch of salt. Bring the liquid to a boil (BTB), reduce it to a simmer (RTS) and reduce the liquid by half. Taste and adjust the seasoning. The sauce should have a great tangy, sweet and sour mix.
  9. Spoon the sauce over the seared cod and serve immediately.

Nutrition Facts

Calories316kcal
Protein39.54%
Fat44.23%
Carbs16.23%

Properties

Glycemic Index
41.77
Glycemic Load
7.5
Inflammation Score
-7
Nutrition Score
15.682174045107%

Flavonoids

Eriodictyol
0.11mg
Hesperetin
7.41mg
Naringenin
1.33mg
Apigenin
0.03mg
Luteolin
0.24mg
Myricetin
0.03mg
Quercetin
0.16mg

Nutrients percent of daily need

Calories:316.41kcal
15.82%
Fat:15.29g
23.53%
Saturated Fat:2.17g
13.58%
Carbohydrates:12.63g
4.21%
Net Carbohydrates:12.41g
4.51%
Sugar:11.2g
12.44%
Cholesterol:73.14mg
24.38%
Sodium:287.25mg
12.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.76g
61.53%
Selenium:56.4µg
80.58%
Vitamin C:33.88mg
41.07%
Phosphorus:357.02mg
35.7%
Vitamin B12:1.55µg
25.8%
Potassium:833.3mg
23.81%
Vitamin B6:0.44mg
22.19%
Vitamin E:3.13mg
20.87%
Vitamin B3:3.77mg
18.84%
Magnesium:62.41mg
15.6%
Vitamin B1:0.19mg
12.37%
Vitamin D:1.53µg
10.21%
Vitamin K:8.66µg
8.25%
Vitamin B2:0.13mg
7.82%
Folate:30.81µg
7.7%
Iron:0.98mg
5.42%
Zinc:0.81mg
5.4%
Vitamin A:216.84IU
4.34%
Copper:0.08mg
3.96%
Vitamin B5:0.38mg
3.81%
Calcium:37.23mg
3.72%
Manganese:0.05mg
2.35%