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Southwestern Cod Sauté
This is a great meal-in-one dish that can be prepared in just 25 minutes using our Healthy Sauté method of cooking, which uses no heated oils. Enjoy!
Southwestern Cod Sauté Prep and Cook Time: 15 minutes, Cooking Time: 10 minutes

Ingredients:

Directions:

  1. Cut onion and press garlic and let sit for at least 5 minutes to bring out their health-promoting properties:.
  2. Prepare all other ingredients before starting the sauté.
  3. Heat 1 TBS broth in a 10-12 inch stainless steel skillet. Healthy Sauté onion in broth over medium heat, stirring frequently for 5 minutes.
  4. Add garlic, zucchini, jalapeno, and cod and continue to sauté for another 2 minutes, stirring frequently.
  5. Add rest of ingredients, except avocado, and cook for another 2 minutes. Add avocado, season with salt, pepper and serve.
Serves 4

Serving Suggestion: Serve with

  • Rice

Nutritional Profile

Southwestern Cod Saute
1.00 serving
(410.43 grams)
Calories: 304

NutrientDRI/DV

 vitamin B12142%

 selenium81%

 protein57%

 vitamin C50%

 phosphorus38%

 fiber36%

 vitamin B636%

 potassium25%

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 Southwestern Cod Sauté 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.

Southwestern Cod Saute
1.00 serving
410.43 grams
Calories: 304

Nutrient Amount DRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin B12 3.40 mcg 142 8.4 excellent
selenium 44.29 mcg 81 4.8 excellent
protein 28.35 g 57 3.4 very good
vitamin C 37.76 mg 50 3.0 very good
phosphorus 265.14 mg 38 2.2 good
vitamin B6 0.62 mg 36 2.2 good
fiber 10.13 g 36 2.1 good
potassium 1162.07 mg 25 1.5 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 Southwestern Cod Sauté

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