Rating:
fatsecret members overall average rating
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Cod with broccoli and leeks.
Ingredients
Directions
- Preheat the oven to 400 °F (200 °C), and place a baking pan in the oven to warm up.
- To prepare the marinade, mix the herbs, the olive oil, and some juice from the lemon.
- Boil the leeks in a pan of water, until they are half-cooked (parboiled) and set aside.
- 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.
- Bake for 15 minutes or until the fish is done (should be flaky when cut).
- Serve with boiled broccoli on the side.
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Nutrition summary:
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There are 767 calories in 1 serving of Leafy Cod. |
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Calorie break-down: 49% fat, 36% carbs, 15% protein. |
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Nutrition Facts
Amount Per Serving
Calories
767
% Daily Values*
Total Fat
43.14g
55%
Saturated Fat
5.981g
30%
Trans Fat
-
Polyunsaturated Fat
5.375g
Monounsaturated Fat
29.716g
Cholesterol
43mg
14%
Sodium
359mg
16%
Total Carbohydrate
72.11g
26%
Dietary Fiber
11.7g
42%
Sugars
19.08g
Protein
30.42g
Vitamin D
-
Calcium
349mg
27%
Iron
12.7mg
71%
Potassium
1605mg
34%
Vitamin A
411mcg
46%
Vitamin C
142.1mg
158%
38%
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of RDI*
(767 calories)
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Calorie Breakdown:
Carbohydrate (36%)
Fat (49%)
Protein (15%)
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* Based on a RDI of 2000 calories
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