Grilled Cod with Beet Salad
Grilled Cod with Beet Salad - Very seaworthy: Spicy beets and delicate fish.
Healthy, because
Even smarter
Nutritional values
The cod fills this dish with high-quality lean protein while the beets are packed with essential vitamins and minerals such as fiber and iron.
Feel free to substitute another white flakey fish for the cod such as haddock or grouper.
(Percentage of daily recommendation)
| Calorie | 290 cal. | (14 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.1 g | (10 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 10.2 mg | (85 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 3.9 μg | (9 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 962 mg | (24 %) | ||
| Calcium | 75 mg | (8 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 344 μg | (172 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 188 mg | |||
| Cholesterol | 62 mg |
Ingredients
- Ingredients
- 21 ozs Cod (or other mild white fish)
- salt
- peppers
- 4 tsps butter
- 4 Tbsps olive oil
- 2 Tbsps dried thyme
- 1 head Frisée
- 14 ozs Beets (cooked; vacuum packed)
- 4 stalks Chervil
- 2 Tbsps lemon juice
- also:
- Aluminum foil
Preparation steps
Rinse cod under cold water, pat dry and cut into 8 equal pieces. Season with salt and pepper.
Spread 4 pieces of foil with butter and top each with 2 pieces fish. Drizzle with 1 teaspoon oil, sprinkle with thyme, seal closed and place on the hot grill for 10-15 minutes.
Meanwhile, trim lettuce, rinse, spin dry and tear into bite-sized pieces. Cut beet into thin slices and spread like roof tiles on 4 plates.
Rinse chervil, shake dry, pluck leaves and mix with the lettuce. Spread on the beet slices, season with salt and pepper and sprinkle with lemon juice and remaining olive oil. Remove cod from packets and serve fish with the salad.
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