Recipe: Grilled Cod with Crispy Citrus Salad

Sep 12, 2023 | Abby McWaters, Registered Dietitian | @amcwaters

Written by Ellie Rautio, dietetic intern

This light and flavorful dish features tender grilled cod served with a refreshing citrus salad bursting with vitamins and antioxidants. Enjoy a burst of summer on your plate with this healthy, satisfying, and tasty meal!

Try adding a side of brown rice or quinoa, which complements theses flavors and adds extra protein and fiber to the meal.

Number of servings: 2

Serving Size: 3 ounces cod and about 4 cups salad

Ingredients

8 ounces cod
1 teaspoon olive oil
1 ½ cups chopped spinach
1 ½ cups shredded kohlrabi
1 cup diced celery
1 ½ cups shredded carrot
2 tablespoons chopped fresh basil
1 tablespoon chopped fresh parsley
¾ cup chopped red bell pepper
1 tablespoon minced garlic (about 4 large cloves) or to taste
Zest and juice of 1 lemon
Zest and juice of 1 lime
Zest and juice of 1 orange
1 large grapefruit cut into segment (about 1 cup)
1 medium orange cut into segments (about ½ cup)
Black pepper to taste

Directions

Spray a grill or broiler pan with cooking spray. Turn on grill or heat broiler. Place cod on grill or broiler pan and brush lightly with oil.
Grill or broil 3 to 4 inches from heat for about 10 minutes – or until fish flakes easily with a fork. The fish should reach an internal temperature of 145 F. Set aside.
In a large bowl, toss together remaining ingredients except for grapefruit and orange segments. Divide salad between two plates. Top with cod and citrus and black pepper to taste.

Nutritional analysis per serving: