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Grilled cod with crispy citrus salad

March 20, 2019

Recipe

Grilled cod is paired with tangy citrus and crisp veggies to make a tempting dinner salad.

Serves 2

Cod has a mild flavor and flaky white flesh.

Spray a grill or broiler pan with cooking spray. Turn on grill or heat broiler. Place cod on 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. The fish should reach an internal temperature of 145 F. Set aside.

In a large bowl, toss together remaining ingredients except for grapefruit and orange segments. Divide salad between two plates. Top with cod and citrus pieces and black pepper to taste.

8 ounces cod
1 teaspoon olive oil
1 1/2 cups chopped spinach
1 1/2 cups shredded kohlrabi
1 cup diced celery
1 1/2 cups shredded carrot
2 tablespoons chopped fresh basil
1 tablespoon chopped fresh parsley
3/4 cup chopped red bell pepper
1 tablespoon minced garlic (about 4 large cloves) or to taste
Zest and juice of 1 lemon
Zest and juice of 1 lime
Zest and juice of 1 orange
1 large grapefruit cut into segments (about 1 cup)
1 medium orange cut into segments (about 1/2 cup)
Black pepper to taste

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 2 Fats and oils 2 Fruits Grains and grain products 3 Meats, poultry and fish Nuts, seeds and dry beans Sweets 4 Vegetables

Diabetes Meal Plan Choices

2 Fats Dairy foods (low-fat or fat-free) 2 Fruits 3 Meat and meat substitutes Milk and milk products 4 Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates 2 Fats 2 Fruits 1 Protein and dairy Sweets 4 Vegetables

Nutritional analysis per serving

Calcium 412 Calories 50 g Total carbohydrate 47 mg Cholesterol 13 g Dietary fiber 8 g Monounsaturated fat Potassium 26 g Protein 2 g Saturated fat 3 ounces cod and about 4 cups salad Serving size 236 mg Sodium 12 g Total fat