Main DishesApril 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
228
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 Fat4g24%
Polysaturated Fat5g33%
Monosaturated Fat8g53%
Cholesterol6mg2%
Sodium1532mg63%
Potassium1129mg32%
Protein9g18%
% DAILY VALUE*
Total Carbohydrate
Fiber12g50%
Sugar43g86%
Vitamin A4054IU81%
Vitamin B62mg123%
Vitamin C111mg185%
Calcium123mg12%
Iron3mg21%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.