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Cod Veggie Medley Recipe

Looking for an easy cod veggie medley recipe? Learn how to make cod veggie medley using healthy ingredients.


Submitted by eatbr8kfast

Makes 1 serving



I peel the vegetables until I cannot peel anymore!! STEP 1- Peel Vegetables and put half of a portion of India House curry sauce on them when done STEP 2- After cleaning the seafood, Put the India House Curry Sauce STEP 3- Spray a deep Sauce pan with olive spray and turn the stove on Medium Heat. STEP 4- Put vegetables in saucepan and let them cook! STEP 5- After about 5 minutes of wait for the veggies, ADD seafood in the mix. (I usually put the veggies on one side of the saucepan and place the salmon skin side to make the removal of it much easier) and Gradually add little water to keep it moist. Mix every 30-60 seconds. I love this super hearty, healthy meal!!! India House Curry Sauce: Look for it in you International Isle!!!!

Recipe Ingredients for cod veggie medley

187 1/2 grams Fillets Cod
1/2 cup, mashed Squash, Summer, Zucchini, Includes Skin
1 serving india house curry sauce
4 tsp Chili Sauce
160 grams Spinach

Recipe Directions for cod veggie medley

  1. I peel the vegetables until I cannot peel anymore!!

  2. STEP 1- Peel Vegetables and put half of a portion of India House curry sauce on them when done

  3. STEP 2- After cleaning the seafood, Put the India House Curry Sauce

  4. STEP 3-

  5. Spray a deep Sauce pan with olive spray and turn the stove on Medium Heat.

  6. STEP 4- Put vegetables in saucepan and let them cook!

  7. STEP 5- After about 5 minutes of wait for the veggies, ADD seafood in the mix. (I usually put the veggies on one side of the saucepan and place the salmon skin side to make the removal of it much easier)

  8. and Gradually add little water to keep it moist. Mix every 30-60 seconds.

  9. I love this super hearty, healthy meal!!!

  10. India House Curry Sauce: Look for it in you International Isle!!!!

Categories

Main Dish

Nutrition Facts
Serving Size 547.5g
Amount Per Serving
Calories
241
Calories from Fat
38
% Daily Value*
Total Fat
4.2g
6%
Saturated Fat
0.6g
3%
Trans Fat
0.1g
Cholesterol
125mg
42%
Sodium
1483mg
62%
Potassium
1196mg
34%
Total Carbohydrates
17.5g
6%
Dietary Fiber
6.2g
25%
Sugars
6.7g
Protein
34.2g
Vitamin A 327% Vitamin C 84%
Calcium 20% Iron 27%
* 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
88% confidence
A
  Good points
  • Low in saturated fat
  • High in dietary fiber
  • High in iron
  • Very high in manganese
  • High in magnesium
  • High in potassium
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
  • Very high in sodium
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