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Adobo Rubbed Cod

meal-of-the-week

Serves 4

Prep time: 10 minutes

Cook time: 20 minutes

Per serving: 90 calories, 0.5g fat, 0g saturated fat, 50mg cholesterol, 490mg sodium, 6g carbohydrate, 0g fiber, 16g protein


4 (4-oz.) cod fillets, 1-inch thick

4 tsp. coconut sugar

1 tsp. low-sodium adobo seasoning

1 tsp. smoked paprika

1/8 tsp. cayenne pepper

1/8 tsp. ground cinnamon

1 tsp. orange zest

2 tbsp. chopped fresh cilantro

Lime wedges (optional)

  1. Preheat oven to 450°F. Coat a rimmed baking pan with nonstick cooking spray. Place cod on baking pan.
  2. In a small bowl combine sugar, seasoning, paprika, cayenne and cinnamon. Add

orange zest; mix well to evenly distribute zest. Sprinkle mixture evenly over each fillet, pressing gently to adhere.

  1. Bake 10 minutes or until fish flakes easily with a fork. Sprinkle with cilantro, and if desired, serve with lime wedges.

Per serving: 90 calories, 0.5g fat, 0g saturated fat, 50mg cholesterol, 490mg sodium, 6g carbohydrate, 0g fiber, 16g protein

Make it a meal: Serve with yellow rice and sautéed bell peppers.

[[Talking Points]]

Culinary: Coconut Palm Sugar

Coconut palm sugar is a sugar substitute that is becoming very popular. Coconut palm sugar is made from sap extracted from coconut trees.

Nutrition: Cod

Cod provides 90 calories, 19g protein and 1g fat in a 3-ounce, cooked serving.

Categories: Recipe, UncategorizedTags: ,

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