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
127
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.