Cod With Swiss Chard, Olives, and Lemon Recipe

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Cod With Swiss Chard, Olives, and Lemon
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Ingredients
11
Count
Nutrition
210
Calories
Total time
65
Minutes
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Ingredients:

Directions:

  1. Place lemon in a small saucepan; add water just to cover. Place a small heatproof plate inside the saucepan, on top of the lemon, to keep it submerged. Bring water to a boil; reduce heat and simmer until lemon is very tender when pierced with a knife, about 30 minutes. Drain. Cut lemon in half and let it cool.
  2. Scoop out the pulp from both lemon halves and press pulp through a coarse-mesh sieve into a small bowl; discard any solids remaining in the sieve. Finely chop the peel and pith and add to pulp. Set aside.
  3. Toast coriander and cumin seeds in a small skillet over medium heat, stirring often, until slightly darkened and fragrant, about 3 minutes. Set aside.
  4. Coarsely grind the toasted coriander and cumin seeds in a spice mill or with a mortar and pestle.
  5. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Season fish with spice mixture, salt, and pepper; place skin side down in skillet. Cook until browned and crisp, 5-6 minutes. Turn and cook until just opaque in the center, 2-4 minutes more. Be more cautious cooking the fish if it is skinless, as you do not want the unprotected flesh itself to be brown and crisp; you could also bake or broil the fish if it is skinless.
  6. Meanwhile, heat the remaining tablespoon of oil in a large skillet over medium heat. Add garlic and 1/4 teaspoon crushed red pepper flakes; cook, stirring, until fragrant, about 30 seconds. Add chard by the handful, tossing and allowing it to wilt slightly between additions. Season with salt and pepper. Cook, tossing occasionally, until all chard is tender, 5-7 minutes. Set aside.
  7. Mix the sliced olives and the reserved lemon mixture into the cooked chard. Season with salt, pepper, and more crushed red pepper flakes, if desired. Serve fish with the chard.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 210.26 Kcal (880 kJ)
Calories from fat 152.35 Kcal
% Daily Value*
Total Fat 16.93g 26%
Cholesterol 13.32mg 4%
Sodium 448.9mg 19%
Potassium 763.56mg 16%
Total Carbs 9.04g 3%
Sugars 2.32g 9%
Dietary Fiber 4.09g 16%
Protein 8.47g 17%
Vitamin C 59.3mg 99%
Iron 3.9mg 22%
Calcium 96.8mg 10%
Amount Per 100 g
Calories 90.5 Kcal (379 kJ)
Calories from fat 65.58 Kcal
% Daily Value*
Total Fat 7.29g 26%
Cholesterol 5.74mg 4%
Sodium 193.22mg 19%
Potassium 328.67mg 16%
Total Carbs 3.89g 3%
Sugars 1g 9%
Dietary Fiber 1.76g 16%
Protein 3.65g 17%
Vitamin C 25.5mg 99%
Iron 1.7mg 22%
Calcium 41.7mg 10%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.8
    Points
  • 6
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

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