Try this Citrus Crusted Cod recipe, or contribute your own.
Suggest a better descriptionMMMMM-----------------------FOR THE SALSA---------------------------- 2 Salad onions 1 Green chilli 1 sm Bunch fresh coriander 4 Tomatoes; 3 seeded and -finely ; chopped 1 tb Olive oil 1 ts Red wine vinegar Salt and pepper Preheat oven to 220c/Gas 7. 1 Arrange the potato wedges on a baking sheet. Lightly brush with the oil and sprinkle with the Cajun seasoning and a little salt. Roast for 12-15 minutes until golden brown. 2 Season the cod and spread each with the tomato paste. Mix the breadcrumbs, parsley, rind, lemon juice, salt and pepper. Press the crumb mix on top of the paste to make a crust. Heat 1 tbsp olive oil in a non-stick frying pan. 3 Cook the fish crust-side down for 2-3 minutes until golden. Turn and cook for two more minutes until just cooked. 4 For the Salsa: Finely chop the salad onions. Seed and slice the chilli. Finely chop the coriander and mix with the tomatoes, salad onions and chilli. Add the oil and vinegar, and season to taste. Arrange the spiced wedges and fish on serving plates and spoon on a dollop of salsa. Per serving: 265 Calories (kcal); 16g Total Fat; (49% calories from fat); 22g Protein; 15g Carbohydrate; 50mg Cholesterol; 128mg Sodium Food Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates Converted by MM_Buster v2.0n.
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Serving Size: 1 Serving (19g) | ||
Recipe Makes: 4 servings | ||
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Calories: 35 | ||
Calories from Fat: 4 (11%) | ||
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Amt Per Serving | % DV | |
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Total Fat 0.4g | 1 % | |
Saturated Fat 0.1g | 0 % | |
Monounsaturated Fat 0.1g | ||
Polyunsanturated Fat 0.2g | ||
Cholesterol 0mg | 0 % | |
Sodium 76.6mg | 3 % | |
Potassium 98.9mg | 3 % | |
Total Carbohydrate 6.9g | 2 % | |
Dietary Fiber 0.6g | 3 % | |
Sugars, other 6.2g | ||
Protein 1.2g | 2 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 35
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