By Mayo Clinic Staff

Dietitian's tip:

This is a healthy, refreshing and filling dinner salad.

Number of servings

Serves 2

Ingredients

  1. 6 ounces baked or broiled cod
  2. 1 1/2 tablespoons olive oil
  3. 1 1/2 cups shredded spinach
  4. 1 1/2 cups shredded kohlrabi
  5. 1 cup shredded celery
  6. 1 1/2 cups shredded carrot
  7. 2 tablespoons shredded fresh basil
  8. 1 tablespoon minced fresh parsley
  9. 3/4 cup chopped red bell pepper
  10. 1 teaspoon black pepper
  11. 1 tablespoon minced garlic
  12. Zest and juice of 1 lemon
  13. Zest and juice of 1 lime
  14. Zest and juice of 1 orange
  15. 1 cup grapefruit segments
  16. 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

Serving size :3 ounces cod and about 4 cups salad

  • Total carbohydrate 50 g
  • Dietary fiber 13 g
  • Sodium 236 mg
  • Saturated fat 2 g
  • Total fat 12 g
  • Trans fat 0 g
  • Cholesterol 47 mg
  • Protein 26 g
  • Monounsaturated fat 8 g
  • Calories 412
  • Sugars 0 g

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.

Feb. 14, 2013