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15-Minute Cod with Avocado Salsa
Get an extra boost of lycopene from the tomatoes and heart-healthy monounsatured fats from the avocados in this great addition to your Healthiest Way of Eating.
15-Minute Cod with Avocado Salsa Prep and Cook Time: 15 minutes

Ingredients:

Directions:

  1. Press garlic and let sit for 5 minutes to bring out its health-promoting properties.
  2. Mix together garlic, scallions, jalapeno pepper, cilantro, tomatoes, avocado, 1/4 cup lemon juice, and salt and pepper to taste. Set aside.
  3. Heat 2 inches of water in the bottom of a steamer and let it come to a boil.
  4. Rub cod with 1TBS lemon juice and season with a little salt and black pepper. Place in steamer and steam 10 minutes for every inch of thickness. (e.g., 5 minutes if it is 1/2-inch thick)
  5. Place fish on plate, and top with salsa.
Serves 4

Serving Suggestion: Serve with Mexican Corn on the Cob and Green Salad.

Nutritional Profile

15 Minute Halibut with Avocado Salsa
1.00 serving
(274.48 grams)
Calories: 263

NutrientDRI/DV

 selenium115%

 vitamin D85%


 protein75%

 vitamin B365%

 phosphorus57%

 vitamin B641%

 magnesium36%

 vitamin C35%

 vitamin K32%


 biotin30%

 potassium23%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 15-Minute Cod with Avocado Salsa is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

15 Minute Halibut with Avocado Salsa
1.00 serving
274.48 grams
Calories: 263

Nutrient Amount DRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
selenium 63.00 mcg 115 7.8 excellent
vitamin D 340.20 IU 85 5.8 excellent
vitamin B12 2.01 mcg 84 5.7 excellent
protein 37.32 g 75 5.1 very good
vitamin B3 10.35 mg 65 4.4 very good
phosphorus 401.35 mg 57 3.9 very good
vitamin B6 0.70 mg 41 2.8 good
magnesium 151.17 mg 36 2.5 good
vitamin C 25.97 mg 35 2.4 good
vitamin K 28.43 mcg 32 2.2 good
omega-3 fats 0.73 g 30 2.1 good
biotin 9.00 mcg 30 2.1 good
potassium 1102.51 mg 23 1.6 good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for 15-Minute Cod with Avocado Salsa

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