15-Minute Maui-Style Cod - 9.18g Carbs, 1.08g Fiber, 6.48g Sugar
From: The George Mateljan Foundation
This is a great tasting fish dish that is not only quick and easy but
has great taste. The tropical flavor of the sauce will make you feel
like you are on Maui!
Prep and Cook Time: 15 minutes
1 1/2 lbs thick cut filets of cod
1 Tbsp fresh lemon juice
Salt and black pepper to taste
--> Salsa
1 Tbsp minced fresh ginger
1/2 cup finely minced red bell pepper
3/4 cup canned crushed pineapple
1 tsp finely minced jalapeno pepper (or to taste)
1/2 Tbsp chopped fresh cilantro
Salt and white pepper to taste
Mix together all ingredients for salsa and set aside.
On stovetop, preheat 10-12 inch stainless steel skillet on medium high
heat for 2-3 minutes. Rub 1 TBS fresh lemon juice on cod and season with
salt and pepper.
Cook fish in heated skillet about 1-2 minutes on each side. Time may
vary according to thickness of fish. You do not need oil or liquid for
this.
Remove cod from pan and top with salsa.
Serving Suggestions:
Serve with Napa Cabbage Salad, Rice
Serves: 4
Total Weight: 196.78g
Nutrition per Serving:
151.33 Calories, 14.51 Calories from Fat, 3.06 Calories from Saturated Fat,
23.62g Protein, 9.18g Carbs, 1.08g Dietary Fiber, 0.23g Soluble Fiber,
0.34g Insoluble Fiber, 6.48g Total Sugar, 0.08g Monosaccharides,
0.01g Disaccharides, 1.07g Other Carbs, 1.61g Total Fat, 0.34g Saturated Fat,
0.30g Mono Fat, 0.56g Poly Fat, 0g Trans Fatty Acids, 41.96mg Cholesterol,
0.51 mg Iron, 41.38 mg Magnesium, 549.31 mg Potassium, 77.81 mg Sodium
