West Indian Garlic Cod

Preparation time: 5 min Servings: 4
Cooking time: 20 min

Ingredients:

1 tbsp garlic, crushed
1/2 tsp salt
3 tbsp cilantro, finely chopped
4 cod steaks, about 4 oz each
1/4 cup biryani paste, or other curry-based paste
2 tbsp shredded coconut

Cooking Directions:

Rub cod with salt. In bowl, combine remaining ingredients. Press coconut mixture into both sides of cod. Place each piece on large piece of foil, fold and seal. Place on grill over medium heat 20 minutes, turning once. Or, bake in 350°F oven 20 minutes.

Nutritionist Recommended For:

Nutrition Facts

Calories 210
% Calories From Fat 12%
Total Fat 2.8g
Saturated Fats 1.1g
Mono-unsaturated Fats 0.4g
Poly-unsaturated Fats 0.7g
Cholesterol 99mg
Sodium 510mg
Total Carbohydrates 2g
Dietary Fiber 0.3g
Sugar 0.2g
Protein 41g

More Information

Vitamins

Thiamin B1 0.17mg
Vitamin B12 1.9mcg
Vitamin K 2.5mcg
Vitamin A 140IU
Niacin B3 4.6mg
Pantothenic Acid 0.36mg
Riboflavin B2 0.15mg
Vitamin C 2.8mg
Vitamin D 0IU
Vitamin B6 0.54mg
Vitamin E 1.5mg
Choline 150mg

Minerals

Manganese 0.11mg
Magnesium 78mg
Calcium 33mg
Zinc 1.1mg
Phosphorus 260mg
Copper 0.086mg
Fluoride 0.015mcg
Selenium 68mcg
Sodium 510mg
Potassium 470mg
Iron 1mg
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