Photo: Caroline Attwood
Cod Monterey
23 ingredients
15 min + 10 min
2
openrecipes
Crispy pan-fried cod on top of green chile black beans and rice. Top that cod with chopped tomatoes, red onion and a cilantro crema, and you have a beautiful, outstanding dish.
Estimated Nutrition (whole recipe, rough)
1269
Calories
65g
Protein
60g
Fat
121g
Carbs
Counts 15 of 17 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Avocado | 1 medium (150g) | 240 |
| Salmon | 100g cooked | 208 |
| Rice | 1 cup cooked (158g) white | 206 |
| Tortilla Chip | 1 medium flour (45g) | 140 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Cod | 100g cooked | 82 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Lime | juice of 1 lime (44ml) | 11 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Coriander | not in our table | 0 |
| Bean | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 cups FOR THE FISH:
- 1 teaspoon Tortilla Chips
- 1 teaspoon Pepper
- 1 teaspoon Garlic Powder
- 1 teaspoon Cumin
- 1 teaspoon Onion Powder
- 2 whole Ground Coriander
- 2 whole Eggs, Beaten
- 5 Tablespoons (6 Oz. Size) Fresh Cod Fillets
- 15 ounces, weight Olive Oil
- ½ cups FOR THE BEAN MIXTURE:
- 1 can Canned Black Beans, Drained And Rinsed
- 1 teaspoon Long Grain Rice, Cooked According To Package Instructions
- 1 teaspoon (4.5 Oz Size) Diced Green Chiles
- 1 teaspoon Pepper
- 2 teaspoons Onion Powder
- 1 whole Garlic Powder
- ½ cups Chili Powder
- 1 whole Lime, Juiced
- ¾ cups FOR THE CREMA:
- 1 teaspoon Diced Avocado
- 2 whole Lime, Juiced
- ¼ whole Chopped Cilantro
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By tastykitchen ·
Recipe sourced from
openrecipes