SERVES 2 • PREP TIME: 10 MINUTES • COOK TIME: 15 MINUTES
LOW-CARB • LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM
5-INGREDIENT, 30 MINUTES OR LESS
Flaky, moist cod is seasoned well and paired with a refreshing, sweet, and tart pineapple, cilantro, and lime salsa. The pineapple provides a tropical feel, while the cilantro and lime add a refreshing and citrus-y taste to the dish. Cilantro may act as a diuretic that can help your body remove excess sodium and water, in turn decreasing blood pressure.
2 teaspoons avocado oil
2 (4-ounce) cod fillets, skin removed
1 cup diced pineapple
¼ cup finely chopped fresh cilantro
2 tablespoons lime juice
1
.
In a medium skillet, heat the oil over medium to low heat for 3 minutes until the skillet is hot.
2
.
Coat the cod fillets evenly with the spice blend and place in the pot. Cook for 3 minutes, until ¼ inch of the fillet is opaque and doesn’t stick to the pan. It should be easy to flip. Cook on the other side for another minute, until the cod is soft and flaky.
3
.
In a medium mixing bowl, combine the pineapple, cilantro, and lime juice. Plate the cod on a serving plate and divide the salsa evenly on each fillet.
MAKE IT EASIER TIP:
When you’re in a rush, make an
easy salsa by mixing 1 cup of premade tomato salsa with 1 cup of no-sugar-added pineapple tidbits to top the cod.
Per serving:
Calories: 167, Total fat: 5g, Saturated fat: 1g, Cholesterol: 55mg, Sodium: 128mg, Potassium: 401mg, Magnesium: 13mg, Carbohydrates: 13g, Sugars: 9g, Fiber: 2g, Protein: 18g, Added sugar: 0g, Vitamin K: 7mcg