Mayo Clinic Health Library

Recipe: Grilled cod with crispy citrus salad

Updated: 02-14-2013

Dietitian's tip: This is a healthy, refreshing and filling dinner salad.

Ingredients

Serves: 2

  • 6 ounces baked or broiled cod
  • 1 1/2 tablespoons olive oil
  • 1 1/2 cups shredded spinach
  • 1 1/2 cups shredded kohlrabi
  • 1 cup shredded celery
  • 1 1/2 cups shredded carrot
  • 2 tablespoons shredded fresh basil
  • 1 tablespoon minced fresh parsley
  • 3/4 cup chopped red bell pepper
  • 1 teaspoon black pepper
  • 1 tablespoon minced garlic
  • Zest and juice of 1 lemon
  • Zest and juice of 1 lime
  • Zest and juice of 1 orange
  • 1 cup grapefruit segments
  • 1/2 cup orange segments

Directions

Spray a grill or broiler pan with cooking spray. Turn on grill or preheat broiler. Place cod onto grill or broiler pan and brush lightly with oil. Grill or broil 3 to 4 inches from heat for about 10 minutes — or until fish flakes easily with a fork. If using a food thermometer, fish should reach 145 F. Toss all remaining ingredients together in large bowl except for grapefruit and orange segments and cod. Divide salad between two plates. Top with cod and citrus pieces.

Nutritional Analysis per serving
  • Calories: 412
  • Total carbohydrate: 50 g
  • Cholesterol: 47 mg
  • Dietary fiber: 13 g
  • Monounsaturated fat: 8 g
  • Protein: 26 g
  • Saturated fat: 2 g
  • Sodium: 236 mg
  • Sugars: 0 g
  • Total fat: 12 g
  • Trans fat: 0 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings