I’ve been on a cod kick lately. It’s a fish that harmonizes well with almost anything I combine it with. Today’s cod recipe uses the heat of chipotle peppers to spice up my moist and flaky cod.
The original recipe came from AllRecipes.com and used shrimp and bib lettuce in place of cod and cabbage. I was looking to make a wrap sandwich with my cod, so I wanted crunchy cabbage.
I found these Mountain Bread Light Wraps at the local Fred Meyer. The only ingredients are organic whole wheat flour, filtered water and salt. They are thin, but only 70 calories, and did a fine job of holding together my cod salad.
- 1 pound cod fillets
- 1 cup cabbage, shredded
- ½ cup celery, chopped into small pieces
- ¼ cup red onion, finely chopped
- 2 tablespoons cilantro, finely chopped
- 3 tablespoons low fat mayonnaise
- 1 tablespoon chipotle peppers in adobo sauce, finely minced
- 2 teaspoons lime juice
- ½ teaspoon lime zest
- ½ teaspoon cumin
- Spray a large non-stick skillet with cooking spray and place over medium heat. Add cod and cook 5 - 7 minutes until cod is just cooked through and flakes at the thickest part.
- In a large bowl combine the remaining ingredients.
- When cod is cooked, break apart into large chunks and fold into salad.
- Eat as is, or wrap the salad inside your favorite wrap.
What’s good for me in this dish?
Cod is low in saturated fat, and a good source of Vitamin D, Niacin, Vitamin B6, Vitamin B12 and Potassium. It is also a source of Protein, Phosphorus and Selenium. Cod assists cardiovascular health due to it’s blood-thinning omega-3 fatty acids.
Cabbage is an excellent source of vitamin C, fiber, manganese, folate, vitamin B6, potassium, and omega-3 fatty acids. Cabbage protects against cardiovascular disease, some kinds of cancers, Alzheimer’s Disease and gastrointestinal health.
Amount Per Serving – cod salad only
Total Fat: 2.54g
Total Carbs: 3.83g
Dietary Fiber: 0.77g
Old Weight Watchers Points 3
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Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.