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Cod Monterey

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $5 One serving costs about $5

$5.00 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

2 gluten-free,dairy-free,healthy,pescetarian,gluten free,dairy free,pescatarian lunch,main course,main dish,dinner
spoonacular Score:89%

Spoonacular Score: 89%

 

Cod Monterey might be just the main course you are searching for. This recipe makes 2 servings with 1485 calories, 53g of protein, and 76g of fat each. For $5.0 per serving, this recipe covers 57% of your daily requirements of vitamins and minerals. 1 person has made this recipe and would make it again. A mixture of tomatoes, tsp onion powder, juice of lime, and a handful of other ingredients are all it takes to make this recipe so flavorful. To use up the cooked long grain rice you could follow this main course with the Creamy Coconut Tangelo Rice Pudding as a dessert. It is a good option if you're following a gluten free, dairy free, and pescatarian diet. All things considered, we decided this recipe deserves a spoonacular score of 89%. This score is outstanding. Try Roasted Cod With Tomatoes and Red Onion, Sheet Pan Chili Lime Cod, and Ww Monterey Chicken for similar recipes.

Cod on the menu? Try pairing with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. One wine you could try is Luna Nuda Pinot Grigio. It has 4.4 out of 5 stars and a bottle costs about 14 dollars.

Luna Nuda Pinot Grigio

Light green lustres run through the radiant straw-yellow color of this wine, whose aroma is rich in fruits, the most striking of which are pears and apples. An excellent balance gives this wine strength and structure. It is dry and smooth on the palate with a pleasant, mineral aftertaste.

» Get this wine on Wine.com

Ingredients

Servings:
0.5
0.5  avocado
avocado
15 oz
15 oz black beans
black beans
2
2  chili powder
chili powder
12 cups
12 cups cilantro
cilantro
0.67 oz
0.67 oz cod fillets
cod fillets
0.5 cups
0.5 cups cooked long grain rice
cooked long grain rice
1
1  cumin
cumin
2
2  eggs
eggs
1
1  garlic powder
garlic powder
4.5 oz
4.5 oz green chiles
green chiles
1
1  ground coriander
ground coriander
1
1  lime (juice)
lime (juice)
5 Tbsps
5 Tbsps olive oil
olive oil
1
1  onion powder
onion powder
1
1  pepper
pepper
0.25
0.25  red onion
red onion
2
2  tomatoes
tomatoes
2 cups
2 cups tortilla chips
tortilla chips
0.5  avocado
0.5
avocado
15 oz black beans
15 oz
black beans
2  chili powder
2
chili powder
12 cups cilantro
12 cups
cilantro
0.67 oz cod fillets
0.67 oz
cod fillets
0.5 cups cooked long grain rice
0.5 cups
cooked long grain rice
1  cumin
1
cumin
2  eggs
2
eggs
1  garlic powder
1
garlic powder
4.5 oz green chiles
4.5 oz
green chiles
1  ground coriander
1
ground coriander
1  lime (juice)
1
lime (juice)
5 Tbsps olive oil
5 Tbsps
olive oil
1  onion powder
1
onion powder
1  pepper
1
pepper
0.25  red onion
0.25
red onion
2  tomatoes
2
tomatoes
2 cups tortilla chips
2 cups
tortilla chips

Equipment

food processor
food processor
frying pan
frying pan
sauce pan
sauce pan
food processor
food processor
frying pan
frying pan
sauce pan
sauce pan


Instructions

  1. Add the chips and spices to the food processor. Grind until tortillas are a fine consisteny. Pour out onto a shallow dish. Pour egg into another shallow dish. Dip fish in egg and then in tortilla chip crust, pressing into sides. Add Olive oil to a large frying pan over medium high heat. Once hot, add fish and cook until golden brown about 3 minutes per side. Flip over and cook for another 3 minutes.
  2. Meanwhile, add beans, rice, green chiles, spices and lime to a small saucepan. Heat over medium heat until warmed through, about 10 minutes.
  3. Make the crema. Add avocado, lime, cilantro and pepper to a food processor. Puree until creamy.
  4. Plate dish. Place of rice and bean mixture on the bottom. Place fish on top. Sprinkle tomato and red onion on top of fish. Dollop crema on top of fish. ENJOY!

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $4.90
Ingredient
½ avocado
15 ounces black beans
¾ Cups cilantro
6 ounces cod fillets
½ Cups cooked long grain rice
1 cumin
2 eggs
1 garlic powder
4.5 ounces green chiles
1 ground coriander
1 lime (juice)
5 TBSPs olive oil
1 onion powder
1 pepper
¼ red onion
2 tomatoes
2 cups tortilla chips
Price
$0.75
$0.65
$0.40
$2.64
$0.08
$0.07
$0.48
$0.03
$0.56
$0.06
$0.25
$0.83
$0.05
$0.03
$0.09
$0.92
$1.89
$9.80

Tips

Health Tips

  • Here is an easy health swap: substitute brown rice for white rice. Brown rice is a whole grain, while white rice is brown rice stripped of some of its parts and much of its fiber and other nutrients. It is important to note, however, that all rice types raise your blood sugar and should be eaten in moderation. In fact, if it seems like it would work in the recipe, the best option would probably be so-called cauliflower rice.

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

Price Tips

  • Avocados are one of the "clean fifteen", so you don't have to buy them organic if you don't want to spend the extra dough.

Cooking Tips

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • If you're buying an avocado to use for dinner tonight, make sure you choose a ripe one! Find an avocado that is soft enough to press your fingertips into. If it's too firm, it's not ripe. If it's almost smooshy, it's too ripe. The perfect avocado can be hard to find in stores, so you might have to buy your avocados in advance and ripen them at home. To speed up the ripening process, put the avocados in a paper bag with an apple or banana. It really works!

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • Beans freeze well, so don't throw out your leftovers!

Disclaimer

Nutritional Information

Quickview
1475 Calories
52g Protein
75g Total Fat
154g Carbs
77% Health Score
Limit These
Calories
1475
74%

Fat
75g
117%

  Saturated Fat
11g
69%

Carbohydrates
154g
52%

  Sugar
7g
9%

Cholesterol
200mg
67%

Sodium
824mg
36%

Get Enough Of These
Protein
52g
105%

Fiber
32g
131%

Folate
435µg
109%

Magnesium
391mg
98%

Phosphorus
878mg
88%

Vitamin E
12mg
86%

Vitamin K
85µg
81%

Selenium
55µg
79%

Manganese
1mg
76%

Copper
1mg
67%

Potassium
2067mg
59%

Iron
9mg
54%

Vitamin B6
0.99mg
49%

Vitamin B1
0.73mg
49%

Zinc
7mg
47%

Vitamin C
37mg
46%

Vitamin B5
3mg
37%

Vitamin A
1837IU
37%

Vitamin B2
0.61mg
36%

Calcium
340mg
34%

Vitamin B3
6mg
31%

Vitamin B12
1µg
26%

Vitamin D
1µg
11%

covered percent of daily need

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