Seared Cod with Swiss Chard and Almonds

Gluten Free
Dairy Free
Very Healthy
Health score
90%
Seared Cod with Swiss Chard and Almonds
45 min.
4
239kcal

Suggestions

Ingredients

  • 24 ounce filets 
  • 2  garlic cloves thinly sliced
  • 1.3 teaspoons hungarian paprika sweet divided
  • 4 teaspoons olive oil divided
  • 0.8 teaspoon salt divided
  • 0.3 teaspoon sherry vinegar 
  • 3 tablespoons slivered almonds 
  • 10 cup swiss chard trimmed thinly sliced 2 bunches

Equipment

  • bowl
  • frying pan
  • paper towels
  • slotted spoon

Directions

  1. Heat 2 teaspoons oil in a large nonstick skillet over medium heat.
  2. Add almonds to pan; cook 2 minutes or until lightly browned, stirring constantly.
  3. Transfer to small bowl with a slotted spoon.
  4. Sprinkle almonds with 1/4 teaspoon paprika, stirring to coat. Set aside.
  5. Add garlic to pan; cook 1 minute or until golden, stirring constantly.
  6. Add 3 1/3 cups chard to pan; cook 1 1/2 minutes or until wilted, stirring constantly. Repeat procedure 2 times with remaining chard. Stir in 1/2 teaspoon salt; cover and cook 5 minutes or until tender. Stir in vinegar.
  7. Remove from pan; wipe skillet with paper towels.
  8. Sprinkle fish evenly with the remaining 1 teaspoon paprika and remaining 1/4 teaspoon salt.
  9. Heat remaining 2 teaspoons olive oil in pan over medium-high heat.
  10. Add fish to pan; cook fish 2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
  11. Serve fish with chard mixture; sprinkle evenly with almonds.

Nutrition Facts

Calories239kcal
Protein56.06%
Fat34.26%
Carbs9.68%

Properties

Glycemic Index
21.75
Glycemic Load
0.84
Inflammation Score
-10
Nutrition Score
29.528260645659%

Flavonoids

Cyanidin
0.18mg
Catechin
1.45mg
Epigallocatechin
0.19mg
Epicatechin
0.05mg
Eriodictyol
0.02mg
Naringenin
0.03mg
Isorhamnetin
0.2mg
Kaempferol
5.25mg
Myricetin
2.81mg
Quercetin
2.03mg

Nutrients percent of daily need

Calories:239.42kcal
11.97%
Fat:9.15g
14.08%
Saturated Fat:1.1g
6.88%
Carbohydrates:5.82g
1.94%
Net Carbohydrates:3.19g
1.16%
Sugar:1.4g
1.55%
Cholesterol:73.14mg
24.38%
Sodium:720.44mg
31.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.69g
67.38%
Vitamin K:750.11µg
714.39%
Vitamin A:5880.49IU
117.61%
Selenium:57.67µg
82.39%
Phosphorus:427.05mg
42.71%
Magnesium:149.09mg
37.27%
Vitamin E:5.47mg
36.46%
Vitamin C:29.18mg
35.37%
Potassium:1119.09mg
31.97%
Manganese:0.56mg
28.13%
Vitamin B6:0.55mg
27.4%
Vitamin B12:1.55µg
25.8%
Vitamin B3:4.21mg
21.07%
Vitamin B2:0.29mg
16.85%
Iron:2.73mg
15.17%
Copper:0.3mg
14.76%
Vitamin B1:0.19mg
12.38%
Fiber:2.63g
10.51%
Vitamin D:1.53µg
10.21%
Calcium:97.77mg
9.78%
Zinc:1.37mg
9.13%
Folate:28.16µg
7.04%
Vitamin B5:0.47mg
4.75%
Source:My Recipes