Main Dishes April 07, 2015
Calories
415
Sodium
1532mg
63% DV
Fat
18g
28% DV
Protein
9g
18% DV
Carbs
84g
28% DV
Fiber
12g
50% DV
Pan Seared Blackened Cod with Fresh Pineapple Salsa
247
A quick, easy, and delicious way to prepare cod at home!
2
For the Cod
1 tbsp chili powder
1 tsp garlic powder
1 tsp salt
½ tsp paprika
½ tsp black pepper
1 tbsp canola oil
1 lb frozen wild Alaska cod fillets, thawed and patted dry
For the Salsa
2 C chopped pineapple
1 C chopped tomato
½ C diced red onion
½ C chopped cilantro
1 (4 oz) can diced green chiles, drained
1 chopped jalapeño
2 minced garlic cloves
1 tbsp lime juice
salt and pepper, to taste
1 tbsp chili powder
1 tsp garlic powder
1 tsp salt
½ tsp paprika
½ tsp black pepper
1 tbsp canola oil
1 lb frozen wild Alaska cod fillets, thawed and patted dry
For the Salsa
2 C chopped pineapple
1 C chopped tomato
½ C diced red onion
½ C chopped cilantro
1 (4 oz) can diced green chiles, drained
1 chopped jalapeño
2 minced garlic cloves
1 tbsp lime juice
salt and pepper, to taste
In a medium bowl, stir together pineapple, tomato, red onion, cilantro, green chiles, jalapeno, garlic cloves, lime juice, and salt and pepper. Set aside.
In a small bowl, whisk together chili powder,...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
415
Sodium
1532mg
63% DV
Fat
18g
28% DV
Protein
9g
18% DV
Carbs
84g
28% DV
Fiber
12g
50% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat 4g 24%
Polysaturated Fat 5g 33%
Monosaturated Fat 8g 53%
Cholesterol 6mg 2%
Sodium 1532mg 63%
Potassium 1129mg 32%
Protein 9g 18%
% DAILY VALUE*
Total Carbohydrate
Fiber 12g 50%
Sugar 43g 86%
Vitamin A 4054IU 81%
Vitamin B6 2mg 123%
Vitamin C 111mg 185%
Calcium 123mg 12%
Iron 3mg 21%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
