Cod with Grapefruit Recipe

Looking for an easy Cod with Grapefruit recipe? Learn how to make Cod with Grapefruit using healthy ingredients.


Submitted by bail0043

Makes 2 servings



eating well healthy in a hurry p. 154. 35 min to prepare. serve with 1 cup veggie soup (i.e., 1/2 can Amy's fat free vegetable) With soup: 1.5 protein, 2 veg, 1 fruit, 2 fat

Recipe Ingredients for Cod with Grapefruit

1 white grapefruit
4 T olive oil
1 pinch salt
1 pepper to taste
10 oz cod, cut in 2 portions
1 T shallot, finely chopped
2 T dry white wine
1 T water
3 cups lettuce
2 T chives, chopped

Recipe Directions for Cod with Grapefruit

  1. Cut long strips of zest from grapefruit. Blnch zest in boiling water for 30 seconds. Pat dry. Segment grapefruit. Cut segments in half. Place 1/4 of them in a blender. Add zest and 3.5 tablesppons oil. Process until smooth and thick.

  2. Salt and pepper both sides of fish. Heat 1/2 T oil in a large nonstick skillet over med-high heat. Add the fish and cook until golden, about 2 minutes per side. Place shallots and half the remaining grapefruit around the fish, then add wine and water (or broth). Cover, reduce the heat to low and cook until the fish is opaque and flakes easily with a fork; 2-3 minutes. Keep warm.

  3. Put the greens in a large bowl. Add about 1 T of the reserved ressing and toss gently. Divide greens and remaining grapefruit among 2 plates. Top each with fish and cooking liquid. Drizzle 2 T of the dressing over each serving. Garnish with chives.

Categories

Main Dish

Nutrition Facts
Serving Size 345.6g
Amount Per Serving
Calories
432
Calories from Fat
256
% Daily Value*
Total Fat
28.4g
44%
Saturated Fat
3.8g
19%
Trans Fat
0.0g
Cholesterol
78mg
26%
Sodium
198mg
8%
Potassium
599mg
17%
Total Carbohydrates
8.3g
3%
Dietary Fiber
1.6g
6%
Sugars
6.2g
Protein
33.6g
Vitamin A 22% Vitamin C 48%
Calcium 5% Iron 7%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
C-
  Good points
  • Low in sodium
  • Very high in selenium
  • High in vitamin C
  •   Bad points
  • Contains alcohol
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