Southwestern Cod Saute - 18.42g Carbs, 10.13g Fiber, 5.83g Sugar
From: The George Mateljan Foundation - The World's Healthiest Foods
This is a great meal-in-one dish that can be prepared in just
25 minutes using our Healthy Saute method of cooking, which uses
no heated oils. Enjoy!
Prep and Cook Time: 15 minutes
Cooking Time: 10 minutes
1 medium onion, cut in half and sliced medium thick
6 medium cloves garlic, pressed
1-2 tsp minced jalapeno pepper*, seeds removed
1 Tbsp chicken broth
2 cups diced zucchini into 1/2-inch cubes)
1 lb cod filets, cut into 1 inch pieces
15 oz can diced tomatoes
3 Tbsp fresh lemon juice
2 Tbsp chopped fresh cilantro
1 Tbsp chopped fresh oregano
1 ripe but firm medium avocado, diced into 1-inch pieces
Salt and black pepper to taste
*if you like your food less spicy, consider using less jalapeno pepper
Cut onion and press garlic and let sit for at least 5 minutes to bring out their health-promoting properties:.
Prepare all other ingredients before starting the saute.
Heat 1 Tsp broth in a 10-12 inch stainless steel skillet. Healthy Saute onion in broth over medium heat, stirring frequently for 5 minutes.
Add garlic, zucchini, jalapeno, and cod and continue to saute for another 2 minutes, stirring frequently.
Add rest of ingredients, except avocado, and cook for another 2 minutes. Add avocado, season with salt, pepper and serve.
Serving Suggestion: Serve with Rice
Serves: 4
Total Weight: 410.43g
Nutrition per Serving:
304.43 Calories, 128.34 Calories from Fat, 25.69 Calories from Saturated Fat, 28.35g Protein, 18.42g Carbs, 10.13g Dietary Fiber, 0.30g Soluble Fiber, 1.02g Insoluble Fiber, 5.83g Total Sugar, 1.26g Monosaccharides, 0.44g Disaccharides, 2.09g Other Carbs, 14.26g Total Fat, 2.85g Saturated Fat, 0.31g Mono Fat, 0.59g Poly Fat, 41.96mg Cholesterol, 1.36 mg Iron, 0.24 mg Manganese, 1162.07 mg Potassium, 386.19 mg Sodium
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