By Mayo Clinic Staff

Dietitian's tip:

Cod has a mild flavor and flaky white flesh.

Number of servings

Serves 2
  1. DASH diet
  2. Heart-healthy
  3. Weight management
  4. Healthy-carb
  5. Diabetes meal plan
  6. High-fiber

Ingredients

  1. 8 ounces cod
  2. 1 teaspoon olive oil
  3. 1 1/2 cups chopped spinach
  4. 1 1/2 cups shredded kohlrabi
  5. 1 cup diced celery
  6. 1 1/2 cups shredded carrot
  7. 2 tablespoons chopped fresh basil
  8. 1 tablespoon chopped fresh parsley
  9. 3/4 cup chopped red bell pepper
  10. 1 tablespoon minced garlic (about 4 large cloves) or to taste
  11. Zest and juice of 1 lemon
  12. Zest and juice of 1 lime
  13. Zest and juice of 1 orange
  14. 1 large grapefruit cut into segments (about 1 cup)
  15. 1 medium orange cut into segments (about 1/2 cup)
  16. Black pepper to taste

Directions

Spray a grill or broiler pan with cooking spray. Turn on grill or heat broiler. Place cod on 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. The fish should reach an internal temperature of 145 F. Set aside.

In a large bowl, toss together remaining ingredients except for grapefruit and orange segments. Divide salad between two plates. Top with cod and citrus pieces and black pepper to taste.

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
  • Added sugars 0 g
  • Total sugars 0 g

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

March 20, 2019