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Cod with Escarole and Lemon
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This mouthwatering cod recipe is from the January 2009 issue of Everyday Food.
Ingredients
- 2 lemons
- 1 tablespoon olive oil
- 1 medium red onion, halved and thinly sliced
- 2 garlic cloves, thinly sliced
- 2 heads escarole (2 pounds total), cored, trimmed, and coarsely chopped
- 4 boneless, skinless cod fillets (6 ounces each)
- Coarse salt and ground pepper
Instructions
Click Here For Step-By-Step Instructions
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Nutrition
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 218 % Daily Value *
- Total Fat: 8 g 12.81%
- Saturated Fat: 1 g 2.78%
- Trans Fat: 0 g %
- Cholesterol: 105 mg 35%
- Sodium: 155 mg 6.46%
- Calcium: 118 mg 11.8%
- Potassium: 712 mg 20.35%
- Magnesium: 0 mg 0%
- Iron: 3 mg 16.43%
- Zinc: 0 mg 0%
- Total Carbohydrate: 8 g %
- Dietary Fiber: 7 g 27.94%
- Sugar: 1 g
- Protein: 27 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 0 g
- Vitamin A 98.29%
- Vitamin C 30.57%
- Vitamin D 0%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat1
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch0
- Exchange - Vegetables1
- Exchange - Lean Meat3
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total0 oz-eq
- MyPlate - Vegetable Total2 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total3 oz-eq
