Wasabi Broiled Black Cod

Gluten Free
Health score
16%
Wasabi Broiled Black Cod
15 min.
4
400kcal

Suggestions

Ingredients

  •  avocado ripe
  • fillet sustainable cod white black firm
  • cup egg-free mayonnaise such as vegenaise
  •  lime cut in half
  • servings salt 
  • servings vegetable oil for the broiler pan
  • teaspoons wasabi paste 

Equipment

  • bowl
  • frying pan
  • oven
  • broiler
  • broiler pan

Directions

  1. Position an oven rack in the upper third of the oven.
  2. Heat the broiler.
  3. Mix the mayonnaise and the wasabi paste in a small bowl.
  4. Brush a broiler pan with vegetable oil and place the fish on the pan. Slather the wasabi mayonnaise evenly over the top of the fish. Broil until the fish is firm and the tops are deep golden, 10 to 12 minutes.
  5. Halve, pit and peel the avocado, then cut into 12 thin wedges. Season with salt and squeeze the lime juice over the avocado.
  6. Divide the fish among serving plates and arrange the avocado on top of or beside the fish.

Nutrition Facts

Calories400kcal
Protein31.16%
Fat53.49%
Carbs15.35%

Properties

Glycemic Index
18
Glycemic Load
0.78
Inflammation Score
-5
Nutrition Score
19.166521497395%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Hesperetin
7.2mg
Naringenin
0.57mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:399.82kcal
19.99%
Fat:24.13g
37.13%
Saturated Fat:3.78g
23.61%
Carbohydrates:15.58g
5.19%
Net Carbohydrates:10.46g
3.8%
Sugar:6.56g
7.29%
Cholesterol:78.3mg
26.1%
Sodium:744.94mg
32.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.63g
63.27%
Selenium:56.71µg
81.02%
Vitamin K:50.83µg
48.41%
Phosphorus:379.13mg
37.91%
Potassium:1005.43mg
28.73%
Vitamin B6:0.56mg
27.98%
Vitamin B12:1.55µg
25.78%
Vitamin E:3.33mg
22.22%
Vitamin B3:4.43mg
22.17%
Fiber:5.13g
20.51%
Magnesium:72.86mg
18.22%
Vitamin C:12.65mg
15.33%
Folate:54.39µg
13.6%
Vitamin B1:0.17mg
11.41%
Vitamin B2:0.19mg
11.18%
Vitamin D:1.53µg
10.2%
Vitamin B5:1mg
9.99%
Copper:0.17mg
8.48%
Zinc:1.17mg
7.83%
Iron:1.12mg
6.24%
Manganese:0.12mg
6.06%
Calcium:45.54mg
4.55%
Vitamin A:150.62IU
3.01%