Ingredients:
- 4 cod fish fillets (6 oz each) or 4 other white-fleshed fish fillets such as halibut fillets or 4 perch fillets
Directions:
- Salsa:.
- Zest the orange (i.e., scrape the orange against the fine-toothed side of a cheese grater) and reserve for the fish. Peel the orange, completely removing the pith. Cut it into 1/4 –inch dice.
- In a bowl, combine all the salsa ingredients, cover, and let stand for 1 hour in the refrigerator. Remove from refrigerator 15 to 20 minutes before serving.
- Fish:.
- Preheat the oven to 375 degrees F.
- Lightly grease a large shallow baking dish large enough to fit the fish in one layer.
- Season the fish on both sides with salt and pepper to taste.
- Place fish in the pan.
- Sprinkle the fish with the lemon and orange zests.
- Drizzle olive oil over the fish.
- Bake for about 12 minutes or until fish flakes easily with a fork. Do not overcook.
- Remove to a platter, spoon salsa and any pan juices over, and serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 278 Kcal (1164 kJ) | ||
| Calories from fat | 173.6 Kcal | ||
| % Daily Value* | |||
| Total Fat | 19.29g | 30% | |
|---|---|---|---|
| Cholesterol | 54.52mg | 18% | |
| Sodium | 875.71mg | 36% | |
| Potassium | 485.63mg | 10% | |
| Total Carbs | 6.76g | 2% | |
| Sugars | 3.55g | 14% | |
| Dietary Fiber | 2.08g | 8% | |
| Protein | 18.65g | 37% | |
| Vitamin C | 18.5mg | 31% | |
| Iron | 0.3mg | 2% | |
| Calcium | 44.6mg | 4% | |
| Amount Per 100 g | |||
| Calories | 107.94 Kcal (452 kJ) | ||
| Calories from fat | 67.4 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.49g | 30% | |
|---|---|---|---|
| Cholesterol | 21.17mg | 18% | |
| Sodium | 340.01mg | 36% | |
| Potassium | 188.55mg | 10% | |
| Total Carbs | 2.63g | 2% | |
| Sugars | 1.38g | 14% | |
| Dietary Fiber | 0.81g | 8% | |
| Protein | 7.24g | 37% | |
| Vitamin C | 7.2mg | 31% | |
| Iron | 0.1mg | 2% | |
| Calcium | 17.3mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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