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Recipe: Grilled cod with crispy citrus salad

Recipe: Grilled cod with crispy citrus salad

Cod has a mild flavor and a flaky white flesh. In this recipe, it''s paired with tangy citrus and crisp fresh veggies to make a tempting dinner salad.

This is a healthy, refreshing and filling dinner salad.


Directions

Spray a grill or broiler pan with cooking spray. Turn on grill or preheat broiler. Place cod onto grill or broiler pan and brush lightly with oil. Grill or broil 3 to 4 inches from heat for about 10 minutes — or until fish flakes easily with a fork. If using a food thermometer, fish should reach 145 F. Toss all remaining ingredients together in large bowl except for grapefruit and orange segments and cod. Divide salad between two plates. Top with cod and citrus pieces.


Ingredients
  • 6 ounces baked or broiled cod
  • 1 1/2 tablespoons olive oil
  • 1 1/2 cups shredded spinach
  • 1 1/2 cups shredded kohlrabi
  • 1 cup shredded celery
  • 1 1/2 cups shredded carrot
  • 2 tablespoons shredded fresh basil
  • 1 tablespoon minced fresh parsley
  • 3/4 cup chopped red bell pepper
  • 1 teaspoon black pepper
  • 1 tablespoon minced garlic
  • Zest and juice of 1 lemon
  • Zest and juice of 1 lime
  • Zest and juice of 1 orange
  • 1 cup grapefruit segments
  • 1/2 cup orange segments

Exchange Data
Dash
Dairy 
Fats
Fruits
Grains 
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs 
Fats
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories412 
Carbohydrate50 g 
Cholesterol47 mg 
Fiber13 g 
Monounsaturatedfat8 g 
Potassium 
Protein26 g 
Saturatedfat2 g 
Servingsize3 ounces cod and about 4 cups salad 
Sodium236 mg 
TotalFat12 g 

2013-02-14

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