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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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Can I Have These Foods

on bruno siluca's own diet :
Food Group Avg Member Opinion 
Oils
Vegetables and Vegetable Products
Finfish and Shellfish Products
Spices and Herbs
Fruit Juice
food groups ordered by calorie contribution to recipe.


     
 

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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
767
 
% Daily Values*
Total Fat
43.14g
66%
Saturated Fat
5.981g
30%
Trans Fat
-
Polyunsaturated Fat
5.375g
Monounsaturated Fat
29.716g
Cholesterol
43mg
14%
Sodium
359mg
15%
Total Carbohydrate
72.11g
24%
Dietary Fiber
11.7g
47%
Sugars
19.08g
Protein
30.42g
Vitamin D
-
Calcium
350mg
35%
Iron
12.60mg
70%
Potassium
1605mg
46%
Vitamin A
8100IU
162%
Vitamin C
142.2mg
237%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
38%
of RDI*
(767 calories)
38% of RDI
Calorie Breakdown:
 
Carbohydrate (36%)
 
Fat (49%)
 
Protein (15%)
* Based on a RDI of 2000 calories


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