Cod with Teriyaki and Pilaf

Produce

garlic (if needed) 

yellow onion (if needed)

one bunch green onions

1 package baby arugula

one bunch cilantro

1 carrot

1 lemon 

1 lime

3 oz. dried tart cherries

1 piece ginger root

Canned/Dried Foods

brown rice or quinoa (if needed)

low-sodium vegetable broth (if needed)

sesame oil (if needed)

low-sodium soy sauce 

rice wine vinegar (if needed)

Asian garlic pepper sauce (if needed)

brown sugar (if needed)

honey (if needed)

Frozen Foods

frozen peas (if needed)

Meat/Fish/Poultry

1 lb. sable fish or cod (3 equal filets)

Chilled Foods/Dairy

orange juice (if needed)

Baked Teriyaki Cod with Pilaf

Per Serving

Calories: 470

Protein: 27 g

Carbohydrates: 72 g

Total Fat: 9 g

(Saturated Fat:) 1 g

Dietary Fiber: 4 g

Cholesterol: 50 mg

Sodium: 450 mg

% calories from fat: 16.8 %

Serving Size:

One 4 oz. cod fillet with 3 T. teriyaki sauce, 1-1/2 C. dressed arugula and 3/4 C. Pilaf