Your Recipe

Cod with cucumber, avocado & mango salsa salad

Ingredient Amount Calories
Avocados 76g 122kcal
Lime 2g 1kcal
Mango 336g 202kcal
Cucumber 80g 13kcal
Onions, spring or scallions (includes tops and bulb), raw 10g 3kcal
Cod atlantic, raw 462g 379kcal
Tomatoes, Cherry, Raw 160g 29kcal

Recipe Instructions:

Ingredients
2 x skinless cod fillets
1 lime, zested and juiced
1 small mango, peeled, stoned and chopped (or 2 peaches, stoned and chopped)
1 small avocado, stoned, peeled and sliced
¼ cucumber, chopped
160g cherry tomatoes, quartered
1 red chilli, deseeded and chopped
2 spring onions, sliced
handful chopped coriander

Method
STEP 1
Heat oven to 200C/180C fan/gas 6. Put the fish in a shallow ovenproof dish and pour over half the lime juice, with a little of the zest, then grind over some black pepper. Bake for 8 mins or until the fish flakes easily but is still moist.

STEP 2
Meanwhile, put the rest of the ingredients, plus the remaining lime juice and zest, in a bowl and combine well. Spoon onto plates and top with the cod, spooning over any juices in the dish.

Nutrition Facts
Portion Size 563 g | ml
Amount Per Portion 374
1564
kcal
kilojoules
% Daily Value *
Total Fat 8g 10%
Saturated Fat 1.3g 6%
Sodium 135mg 6%
Total Carbohydrate 33g 12%
Dietary Fiber 6.6g 23%
Sugar 27g
Protein 44g 89%
Vitamin D 2.1mcg 10%
Calcium 78mg 6%
Iron 1.8mg 10%
Potassium 1684mg 36%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 159.22 mcg 18%
Thiamin [B1] 0.292 mg 24%
Riboflavin [B2] 0.296 mg 23%
Niacin [B3] 7.093 mg 44%
Pantothenic acid [B5] 1.393 mg 28%
Vitamin B6 0.947 mg 56%
Cobalamin [B12] 2.102 mcg 0%
Floate [B9] 137.27 mcg 0%
Vitamin C 80.573 mg 90%
Vitamin D 2.079 mcg 10%
Vitamin E 4.251 mg 28%
Vitamin K 38.503 mcg 32%
Betaine 0.46 mg 0%
Choline 176.872 mg 32%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 33.5 g 12%
Sugars 26.7 g 53%
Dietary fiber 6.6 g 23%
Carbohydrate 30 g 0%
Net carbs 6.8g
Aminoacids
Nutrient Amount DV
Alanine 2.702 g 0%
Arginine 2.589 g 0%
Aspartic acid 4.548 g 0%
Cysteine 0.46 g 0%
Glutamic acid 6.852 g 0%
Glycine 2.101 g 0%
Histidine 1.278 g 0%
Isoleucine 2.004 g 0%
Leucine 3.518 g 0%
Lysine 3.976 g 0%
Methionine 1.253 g 0%
Phenylalanine 1.72 g 0%
Proline 1.565 g 0%
Serine 1.812 g 0%
Threonine 1.917 g 0%
Tryptophan 0.499 g 0%
Tyrosine 1.452 g 0%
Valine 2.257 g 0%
Minerals
Nutrient Amount DV
Calcium 78.33 mg 6%
Copper 0.4 mg 44%
Fluoride 5.02 mcg 0%
Iron 1.76 mg 10%
Magnesium 116.8 mg 28%
Manganese 0.33 mg 14%
Phosphorus 543.04 mg 43%
Potassium 1683.79 mg 36%
Selenium 77.78 mcg 141%
Sodium 134.7 mg 6%
Zinc 1.67 mg 15%
Other
Nutrient Amount DV
Water 474.733 g 0%
Ash 4.478 g 0%