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Cod with Citrus Salsa

     
9 Ratings
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Serves: 6 (1 fillet and 1/3 cup salsa each) Prep time: 25 minutes
Source: Cook time: 10 minutes

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Ingredients:

  • 2 medium oranges
  • 2 medium limes
  • 2 medium kiwis, peeled and cut into 1/2-inch pieces
  • 1/4 c. chopped fresh cilantro
  • 2 tbsp minced red onion
  • 1/4 tsp Hy-Vee crushed red pepper flakes
  • 1/8 tsp Hy-Vee salt
  • 3 tbsp Hy-Vee flour
  • 1 tsp ground cumin
  • 1/2 tsp Hy-Vee salt
  • 1/2 tsp Hy-Vee black pepper
  • 1 3/4 pounds fresh cod fillets, cut into 6 portions
  • 1 tbsp Hy-Vee vegetable oil
  • prepared long grain and wild rice blend, optional

All you do

  1. To prepare salsa, cut peel and white pith from oranges and limes. Cut oranges and limes in half from top to bottom. Use a knife to cut sections from membranes. Discard peel, pith and membranes. Place in small bowl. Stir in kiwi, cilantro, red onion, red pepper flakes and 1/8 teaspoon salt. Set aside.
  2. Combine flour, cumin, 1/2 teaspoon salt and black pepper. Lightly dredge cod fillets in flour mixture. In a large nonstick skillet, heat oil over medium-high heat. Add cod; cook 2 minutes per side or until lightly browned and fish flakes easily with a fork.
  3. Serve with citrus salsa and, if desired, long grain and wild rice blend.

Daily nutritional values:

4% vitamin A 4% calcium
110% vitamin C 4% iron

Nutrition information per serving:

Calories: 160 Protein: 18g
Carbohydrate: 16g Saturated Fat: 0g
Cholesterol: 50mg Sodium: 580mg
Dietary Fiber: 3g Sugar: 7g
Fat: 3g Trans fats: 0g
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