Seared Cod with Pineapple Slaw
By Fruits & Veggies - More Matters
Try this great fish recipe!

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  • Prep Time: 45 minutes
Category: Main Dishes
Serves: 4
Cups of Fruits & Vegetables per Serving: 1
Think Variety; Think Color: Red, Yellow/Orange, White, Green

Ingredients

1 1/2 pounds cod, filet   
2 limes, juiced
1/2 cup red onion, julienne     
1 bunch cilantro, chopped   
2 cloves garlic, minced   
3 Serrano chili, julienne    
2 cups pineapple, julienne   
1 teaspoon pineapple juice   
1 1/2 cup jicama, julienne    
1/2 cup red bell pepper, julienne   
1/8 teaspoon salt, or to taste*                                                               
1/8 teaspoon black pepper or to taste*                                             
3 tablespoons canola oil                                 
Cilantro, leaves for garnish

Directions

Combine the red onions, pineapple, chili, jicama, bell pepper, lime juice, garlic, cilantro, pineapple juice and 1 teaspoon of canola oil in a bowl. 

Season to taste and set aside to marinate for at least 15 minutes.

Cut fish into 4 ounce portions and season with salt and pepper to taste.  

Sear in a sauté pan over medium heat for about 2 to 3 minutes on the flesh side, flip the presentation side up and finish it in the oven for about 5 to 7 minutes.

For service, place one portion of the fish on the center of a plate and add the pineapple slaw.  Drizzle some of the sauce over the dish and garnish with cilantro leaves. 

Serve the fish warm or hot and the slaw at room temperature.

* Nutrition information does not include amounts “to taste”.

Each serving provides:
An excellent source of vitamin A, vitamin C and potassium, and a good source of folate, magnesium and fiber.

Nutritional Information

  • Calories:    310
  • Carbohydrates:    20g
  • Total Fat:    12g
  • Cholesterol:    73mg
  • Saturated Fat:   2g
  • Dietary Fiber:    4g
  • % of Calories from Fat:    33%
  • Sodium:    172 mg
  • Protein:    32g
  • Recipe Credit
  • This recipe was developed by The Culinary Institute of America as an industry service for Produce for Better Health Foundation (PBH). This recipe meets PBH and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

 

 

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