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Dinner: Leafy Cod
Cod with broccoli and leeks.
This recipe includes superfoods such as:
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1 tsp crumbled bay leaf
1 tsp black pepper
1 tsp leaves thyme
1 dash salt
1 tsp rosemary
3 tbsps olive oil
1 wedge yields lemon juice
1 cup chopped broccoli
5 leeks
1 fillet cod
Instructions
1. Preheat the oven to 400 °F (200 °C), and place a baking pan in the oven to warm up.
2. To prepare the marinade, mix the herbs, the olive oil, and some juice from the lemon.
3. Boil the leeks in a pan of water, until they are half-cooked (parboiled) and set aside.
4. Sear the fish (skin-side) on a large pan for 1 minute. Place the fish and the leeks in the heated baking pan, pour over the marinade.
5. Bake for 15 minutes or until the fish is done (should be flaky when cut).
6. Serve with boiled broccoli on the side.
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Serving Size: 1
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 767 kcal | ||
| Fat 43.14 g | ||
| Carbohydrate 72.11 g | ||
| Protein 30.42 g | ||
| Iron 70 mg | ||
| Calcium 35 mg | ||
| Cholesterol 43 mg | ||
| Monounsaturated Fat 29.72 g | ||
| Polyunsaturated Fat 5.38 g | ||
| Saturated Fat 5.98 g | ||
| Sodium 359 mg | ||
| Sugar 19.08 g | ||
| Potassium 1605 mg | ||
| Vitamin A 162 mcg | ||
| Vitamin C 237 mg | ||
| Fiber 11.7 g | ||
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