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15-Minute Maui-Style Cod
This is a great tasting fish dish that is not only quick and easy but has great taste. The tropical flavor of the sauce will make you feel like you are on Maui!
15-Minute Maui-Style Cod Prep and Cook Time: 15 minutes

Ingredients:

Directions:

  1. Mix together all ingredients for salsa and set aside.
  2. On stovetop, preheat 10-12 inch stainless steel skillet on medium high heat for 2-3 minutes. Rub 1 TBS fresh lemon juice on cod and season with salt and pepper.
  3. Add broth or water to skillet and heat. Cook fish in heated skillet about 1-2 minutes on each side. Time may vary according to thickness of fish. You do not need oil or liquid for this.
  4. Remove cod from pan and top with salsa.
Serves 4

Serving Suggestions: Serve with


Nutritional Profile

15 Minute Maui Style Snapper
1.00 serving
(196.78 grams)
Calories: 151

NutrientDRI/DV




 protein47%







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 15-Minute Maui-Style Cod 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.

15 Minute Maui Style Snapper
1.00 serving
196.78 grams
Calories: 151

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin B123.40 mcg14216.9excellent
vitamin C62.21 mg839.9excellent
selenium43.44 mcg799.4excellent
protein23.62 g475.6very good
phosphorus231.91 mg333.9very good
vitamin B60.54 mg323.8very good
vitamin A198.06 mcg RAE222.6good
pantothenic acid0.89 mg182.1good
potassium549.31 mg161.9good
omega-3 fats0.36 g151.8good
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 15-Minute Maui-Style Cod

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