Name: Leafy Cod
Ingredients: 1 fillet cod; 5 leeks; 1 tsp leaves thyme; 1 tsp rosemary; 1 tsp crumbled bay leaf; 1 wedge yields lemon juice; 1 tsp black pepper; 1 dash salt; 1 cup chopped broccoli; 3 tbsps olive oil

Ingredients

1 fillet cod

5 leeks

1 tsp leaves thyme

1 tsp rosemary

1 tsp crumbled bay leaf

1 wedge yields lemon juice

1 tsp black pepper

1 dash salt

1 cup chopped broccoli

3 tbsps olive oil

Directions

1.	Preheat the oven to 400 °F (200 °C), and place a baking pan in the oven to warm up.
2.	To prepare the marinade, mix the herbs, the olive oil, and some juice from the lemon.
3.	Boil the leeks in a pan of water, until they are half-cooked (parboiled) and set aside.
4.	Sear the fish (skin-side) on a large pan for 1 minute. Place the fish and the leeks in the heated baking pan, pour over the marinade.
5.	Bake for 15 minutes or until the fish is done (should be flaky when cut).
6.	Serve with boiled broccoli on the side.

Nutrition summary

There are 767 calories in 1 serving of Leafy Cod.

Calorie split: 49% fat, 36% carbs, 15% protein.

Nutrition Facts

Serving Size

1 serving

Amount Per Serving

Calories

767

% Daily Values*

Total Fat

43.14g

55%

Saturated Fat

5.981g

30%

Trans Fat

-

Polyunsaturated Fat

5.375g

Monounsaturated Fat

29.716g

Cholesterol

43mg

14%

Sodium

359mg

16%

Total Carbohydrate

72.11g

26%

Dietary Fiber

11.7g

42%

Sugars

19.08g

Protein

30.42g

Vitamin D

-

Calcium

349mg

27%

Iron

12.7mg

71%

Potassium

1605mg

34%

Vitamin A

411mcg

46%

Vitamin C

142.1mg

158%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.