Recipe
Author
Hy-Vee Test Kitchen
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Servings and Ingredients
Ingredients
Serves 6
| Quantity | Ingredient | Add |
|---|---|---|
| 2 medium oranges | ||
| 2 medium limes | ||
| 2 medium kiwis, peeled and cut into 1/2-inch pieces | ||
| ¼ c. chopped fresh cilantro | ||
| 2 tbsp. minced red onion | ||
| ¼ tsp. Hy-Vee crushed red pepper flakes | ||
| ⅛ tsp. Hy-Vee salt | ||
| 3 tbsp. Hy-Vee flour | ||
| 1 tsp. ground cumin | ||
| ½ tsp. Hy-Vee salt | ||
| ½ tsp. Hy-Vee black pepper | ||
| 1 ¾ lbs. fresh cod fillets, cut into 6 portions | ||
| 1 tbsp. Hy-Vee vegetable oil | ||
| prepared long grain and wild rice blend, optional |
Directions
- To prepare salsa, cut peel and white pith from oranges and limes. Cut oranges and limes in half from top to bottom. Use a knife to cut sections from membranes. Discard peel, pith and membranes. Place in small bowl. Stir in kiwi, cilantro, red onion, red pepper flakes and 1/8 teaspoon salt. Set aside.
- Combine flour, cumin, 1/2 teaspoon salt and black pepper. Lightly dredge cod fillets in flour mixture. In a large nonstick skillet, heat oil over medium-high heat. Add cod; cook 2 minutes per side or until lightly browned and fish flakes easily with a fork.
- Serve with citrus salsa and, if desired, long grain and wild rice blend.
Nutrition facts
Servings
160 Calories per serving
Amounts Per Serving
- Total Fat: 3g
- Cholesterol: 50mg
- Sodium: 580mg
- Total Carbohydrates: 16g
- Protein: 18g
Daily Values
0%
Vitamin A 4%
0%
Vitamin C 110%
0%
Iron 4%
0%
Calcium 4%
Recipe Source:
Hy-Vee Seasons Health 2013.