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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 $4.8 One serving costs about $4.8

$4.80 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:16%

Spoonacular Score: 16%

 

Cod Monterey is a main course that serves 2. One portion of this dish contains about 52g of protein, 73g of fat, and a total of 1456 calories. For $4.8 per serving, this recipe covers 53% of your daily requirements of vitamins and minerals. If you have avocado, cilantro, tsp chili powder, and a few other ingredients on hand, you can make it. 1 person has tried and liked this recipe. It is a good option if you're following a gluten free, dairy free, and pescatarian diet. From preparation to the plate, this recipe takes approximately 45 minutes. It is brought to you by Foodista. All things considered, we decided this recipe deserves a spoonacular score of 88%. This score is awesome. Users who liked this recipe also liked Fear of Frying – Crispy Cod Po’ Boy with Janes ultimates Tavern Battered Cod, Ww Monterey Chicken, and Monterey Spaghetti.

Pinot Noir, Pinot Grigio, and Gruener Veltliner are great choices for Cod. 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. You could try Beaux Freres Willamette Valley Pinot Noir. Reviewers quite like it with a 4.7 out of 5 star rating and a price of about 50 dollars per bottle.

Beaux Freres Willamette Valley Pinot Noir

Our Willamette Valley cuvée features fruit grown onselect vineyard sites in Yamhill County. The winesbenefit from the same integrity in the winemakingprocess as our estate wines. These sites are farmedsustainably and managed to very low yields.It is not fined or filtered.It is a medium to full-bodied wine with sweet tannin,low acidity and an intriguing bouquet of "foresty" underbrush, redcurrants and black cherries. With ahint of Asian spices it has undeniable charm, silkinessand velvety texture. These are all hallmarks of thebest 2009 Oregon Pinots and are well displayed inthis wine.

» Get this wine on Wine.com

Ingredients

Servings:
0.5
0.5  avocado
avocado
15 oz
15 oz black beans
black beans
2
2  tsp chili powder
tsp chili powder
0.75 Cup
0.75 Cup cilantro
cilantro
0.75 Cup
0.75 Cup cilantro
cilantro
6 oz
6 oz cod fillets
cod fillets
0.5 Cup
0.5 Cup cooked long grain rice
cooked long grain rice
0.5 Cup
0.5 Cup cooked long grain rice
cooked long grain rice
0.5 Cup
0.5 Cup cooked long grain rice
cooked long grain rice
1
1  tsp cumin
tsp cumin
2
2  eggs
eggs
1
1  tsp garlic powder
tsp garlic powder
4.5 oz
4.5 oz green chiles
green chiles
1
1  tsp ground coriander
tsp ground coriander
1
1  lime (juice)
lime (juice)
5 Tbsps
5 Tbsps olive oil
olive oil
1
1  tsp onion powder
tsp onion powder
1
1  tsp pepper
tsp 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  tsp chili powder
2
tsp chili powder
0.75 Cup cilantro
0.75 Cup
cilantro
0.75 Cup cilantro
0.75 Cup
cilantro
6 oz cod fillets
6 oz
cod fillets
0.5 Cup cooked long grain rice
0.5 Cup
cooked long grain rice
0.5 Cup cooked long grain rice
0.5 Cup
cooked long grain rice
0.5 Cup cooked long grain rice
0.5 Cup
cooked long grain rice
1  tsp cumin
1
tsp cumin
2  eggs
2
eggs
1  tsp garlic powder
1
tsp garlic powder
4.5 oz green chiles
4.5 oz
green chiles
1  tsp ground coriander
1
tsp ground coriander
1  lime (juice)
1
lime (juice)
5 Tbsps olive oil
5 Tbsps
olive oil
1  tsp onion powder
1
tsp onion powder
1  tsp pepper
1
tsp 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: $5.08
Ingredient
½ avocado
15 ounces black beans
¾ Cups cilantro
¾ Cups cilantro
6 ounces cod fillets
½ Cups cooked long grain rice
½ Cups cooked long grain rice
½ Cups cooked long grain rice
1 tsp cumin
2 eggs
1 tsp garlic powder
4.5 ounces green chiles
1 tsp ground coriander
1 lime (juice)
5 TBSPs olive oil
1 tsp onion powder
1 tsp pepper
¼ red onion
2 tomatoes
2 cups tortilla chips
Price
$0.75
$0.65
$0.40
$0.40
$2.64
$0.08
$0.08
$0.08
$0.07
$0.48
$0.03
$0.56
$0.06
$0.25
$0.83
$0.05
$0.03
$0.09
$0.72
$1.89
$10.16

Nutritional Information

Quickview
1559 Calories
53g Protein
73g Total Fat
180g Carbs
67% Health Score
Limit These
Calories
1559k
78%

Fat
73g
112%

  Saturated Fat
11g
69%

Carbohydrates
180g
60%

  Sugar
7g
9%

Cholesterol
200mg
67%

Sodium
721mg
31%

Get Enough Of These
Protein
53g
108%

Fiber
33g
133%

Folate
432µg
108%

Vitamin K
103µg
99%

Manganese
1mg
96%

Phosphorus
943mg
94%

Selenium
58µg
84%

Magnesium
331mg
83%

Vitamin E
12mg
82%

Potassium
2088mg
60%

Vitamin B1
0.89mg
60%

Vitamin B6
1mg
52%

Iron
9mg
51%

Vitamin C
39mg
48%

Copper
0.92mg
46%

Vitamin A
2242IU
45%

Zinc
6mg
41%

Vitamin B5
4mg
41%

Vitamin B2
0.6mg
35%

Vitamin B3
6mg
31%

Calcium
274mg
27%

Vitamin B12
1µg
19%

Vitamin D
1µg
11%

covered percent of daily need

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