Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.0% of RDA
• Calories: 10.8% of RDA
• Carbs: 1.7% of RDA
• Fat (total lipid): 11.1% of RDA
• Fiber: 3.6% of RDA
• Fructose: 0.1% of RDA
• Protein: 36.6% of RDA
• Sodium: 17.2% of RDA
• Sugar: 9.8% of RDA
• Vitamin A (IU): 12.4% of RDA
• Vitamin B6: 1.6% of RDA
• Vitamin C: 4.2% of RDA
• Iron: 0.0% of RDA
• Magnesium: 17.8% of RDA
• Manganese: 1.2% of RDA
• Niacin: 17.2% of RDA
• Potassium: 19.8% of RDA
• Zinc: 5.6% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Pat Cod fillets dry with a paper towel and season with salt and pepper.
2.
Mix together melted butter, paprika, salt and pepper (to taste), minced garlic, and lemon juice together. Pour into a large nonstick pan.
3.
Turn the heat to medium-high and wait for mixture to start to lightly boil.
4.
Add the 4 cod fillets and sear on each side for 3-4 minutes. Fish is done when it flakes easily with a fork.
5.
Transfer to a plate and top with 1 tbsp of pomegranate seeds.
NOTES, TIPS, TRICKS, HINTS, ETC:
Pairs well with mashed potatoes and asparagus.
THIS RECIPE CAN BE CUSTOMIZED
Make it Dairy Free!
A dairy-free variant of this recipe can be made.
Just substitute Earth Balance Natural Buttery Stick for butter.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 216
Protein 41.2 g
Carbohydrates 4.59 g
Iron 0.00 mg
Fiber 0.99 g
Calcium 0.12 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
