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Dietitian's tip: This is a healthy, refreshing and filling dinner salad.
Serves 2
Ingredients
- 6 ounces baked or broiled cod
- 1 1/2 tablespoons olive oil
- 1 1/2 cups shredded spinach
- 1 1/2 cups shredded kohlrabi
- 1 cup shredded celery
- 1 1/2 cups shredded carrot
- 2 tablespoons shredded fresh basil
- 1 tablespoon minced fresh parsley
- 3/4 cup chopped red bell pepper
- 1 teaspoon black pepper
- 1 tablespoon minced garlic
- Zest and juice of 1 lemon
- Zest and juice of 1 lime
- Zest and juice of 1 orange
- 1 cup grapefruit segments
- 1/2 cup orange segments
Directions
Spray a grill or broiler pan with cooking spray. Turn on grill or preheat broiler. Place cod onto grill or broiler pan and brush lightly with oil. Grill or broil 3 to 4 inches from heat for about 10 minutes — or until fish flakes easily with a fork. If using a food thermometer, fish should reach 145 F. Toss all remaining ingredients together in large bowl except for grapefruit and orange segments and cod. Divide salad between two plates. Top with cod and citrus pieces.
Nutritional analysis per serving
| Serving size: 3 ounces cod and about 4 cups salad | |||
| Calories | 412 | Sodium | 236 mg |
| Total fat | 12 g | Total carbohydrate | 50 g |
| Saturated fat | 2 g | Dietary fiber | 13 g |
| Trans fat | 0 g | Sugars | 0 g |
| Monounsaturated fat | 8 g | Protein | 26 g |
| Cholesterol | 47 mg | ||
Source: Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.
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