Skillet Cod with White Bean Salad

Gluten Free
Dairy Free
Health score
28%
Skillet Cod with White Bean Salad
45 min.
6
373kcal

Suggestions

Ingredients

  • 0.5 cup olives black pitted sliced
  • 31 oz cannellini beans rinsed canned
  • 1.5 lb filets fresh
  • 0.3 cup parsley fresh chopped
  • large clove garlic minced
  •  green onions thinly sliced
  •  hard-cooked eggs cut into wedges
  • 0.5 cup 1/2 cup kraft zesty italian dressing italian divided kraft
  • tsp paprika smoked
  • large tomatoes seeded chopped

Equipment

  • bowl
  • frying pan

Directions

  1. Mix 1/4 cup dressing and paprika; pour over fish in shallow dish. Turn fish to evenly coat both sides of each fillet. Refrigerate 30 min. to marinate.
  2. Meanwhile, combine all remaining ingredients except olives and eggs in large bowl.
  3. Remove fish from marinade; discard marinade. Cook fish in large skillet on medium-high heat 4 to 5 min. on each side or until fish flakes easily with fork.
  4. Serve over bean salad; top with olives and eggs.

Nutrition Facts

Calories373kcal
Protein37.33%
Fat24.01%
Carbs38.66%

Properties

Glycemic Index
24.5
Glycemic Load
0.51
Inflammation Score
-8
Nutrition Score
25.907391299372%

Flavonoids

Naringenin
0.21mg
Apigenin
5.39mg
Luteolin
0.09mg
Kaempferol
0.17mg
Myricetin
0.42mg
Quercetin
1.05mg

Nutrients percent of daily need

Calories:372.63kcal
18.63%
Fat:9.98g
15.35%
Saturated Fat:1.97g
12.31%
Carbohydrates:36.14g
12.05%
Net Carbohydrates:27.81g
10.11%
Sugar:3.5g
3.89%
Cholesterol:142.01mg
47.34%
Sodium:472.56mg
20.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.9g
69.8%
Selenium:51.88µg
74.11%
Vitamin K:71.55µg
68.14%
Phosphorus:489.29mg
48.93%
Folate:151.57µg
37.89%
Manganese:0.69mg
34.61%
Fiber:8.33g
33.32%
Potassium:1152.55mg
32.93%
Magnesium:122.61mg
30.65%
Vitamin B6:0.52mg
26.2%
Vitamin B1:0.34mg
22.55%
Vitamin B12:1.31µg
21.82%
Iron:3.57mg
19.82%
Vitamin A:933.88IU
18.68%
Vitamin B2:0.31mg
18.23%
Vitamin B3:3.37mg
16.87%
Copper:0.32mg
15.94%
Vitamin C:12.26mg
14.86%
Vitamin E:2.16mg
14.43%
Calcium:130.58mg
13.06%
Zinc:1.87mg
12.49%
Vitamin D:1.57µg
10.47%
Vitamin B5:0.99mg
9.87%