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Yields:
1 serving
Meal Type:
Main Dishes
Rating:
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Leafy Cod

Cod with broccoli and leeks.

Ingredients

Directions

  1. Preheat the oven to 400 °F (200 °C), and place a baking pan in the oven to warm up.
  2. To prepare the marinade, mix the herbs, the olive oil, and some juice from the lemon.
  3. Boil the leeks in a pan of water, until they are half-cooked (parboiled) and set aside.
  4. Sear the fish (skin-side) on a large pan for 1 minute. Place the fish and the leeks in the heated baking pan, pour over the marinade.
  5. Bake for 15 minutes or until the fish is done (should be flaky when cut).
  6. Serve with boiled broccoli on the side.
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Nutrition summary:

There are 768 calories in 1 serving of Leafy Cod.
Calorie break-down: 49% fat, 36% carbs, 15% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 388
Calories 767
 
% Daily Values*
Total Fat 43.14g 66%
  Saturated Fat 5.981g 30%
  Polyunsaturated Fat 5.375g  
  Monounsaturated Fat 29.716g  
Cholesterol 43mg 14%
Sodium 359mg 15%
Potassium 1605mg  
Total Carbohydrate 72.11g 24%
  Dietary Fiber 11.7g 47%
  Sugars 19.08g  
Protein 30.42g  
 
Vitamin A 162% Vitamin C 237%
Calcium 35% Iron 70%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
38%
of RDI*
(767 calories)
38% of RDI
Calorie Breakdown:
 
Carbohydrate (36%)
 
Fat (49%)
 
Protein (15%)
Carbohydrates, 72.11g (36%) Fat, 43.14g (49%) Protein, 30.42g (15%)
* Based on a RDI of 2000 calories