Baked Cod with Lemon Broccoli and Rice Pilaf
A nice piece of fish is in order tonight. Bake a piece of cod and keep it simple. Serve it with some delicious quick tartar sauce and tasty steamed broccoli dressed with lemon butter. A flavorful nutty rice pilaf finishes the plate.
Grocery List Black Cod with Lemon Broccoli and Rice Pilaf
Black Cod with Lemon Broccoli
Produce
1 bunch scallions (green onions)
1 bunch curly parsley
1 bunch fresh cilantro (if needed)
12 oz. broccoli
1 lime
1 lemon
8-10 pecan halves
Canned/Dried Foods
sesame oil (if needed)
low-sodium soy sauce (if needed)
Frozen Foods
frozen corn (if needed)
frozen peas (if needed)
Meat/Fish/Poultry
two 6 oz. Pacific Cod fillets
Chilled Foods/Dairy
butter (if needed)
Nutritional Value: Baked Cod, Lemon Broccoli and Rice Pilaf
Nutritional Analysis
Black Cod with Lemon Broccoli
Per Serving
Calories: 560
Protein: 44 g
Carbohydrates: 62
Total Fat: 14 g
(Saturated Fat:) 3.5
Dietary Fiber: 12 g
Cholesterol: 90 mg
Sodium: 420 mg
% calories from fat: 24.3 %
Serving Size:
One 6 oz. cod fillet with 2/3 C. nutty rice and 5 oz. broccoli .
