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

Minerals

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