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Cod Fish Fillets over Wild Rice and Snow Peas
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55 minutes
4 servings
Adjust servings
dairy-free
gluten-free
(?)
Has gluten from:
soy sauce (regular)
kid friendly
has meat
has pasta
has seafood
(?)
Has seafood from:
pacific cod
mediterranean
vegan
(?)
Not vegan due to:
pacific cod
vegetarian
(?)
Not vegetarian due to:
pacific cod
pescatarian
paleo
(?)
Not paleo due to:
wild rice
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Sodium as 167% (as a percentage of RDA).
 
You'll likely need to take this into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.0% of RDA
• Calories: 14.7% of RDA
• Carbs: 11.5% of RDA
• Fat (total lipid): 1.5% of RDA
• Fiber: 12.4% of RDA
• Fructose: 19.6% of RDA
• Protein: 37.9% of RDA
• Sodium: 167% of RDA
• Sugar: 48.7% of RDA
• Vitamin A (IU): 67.4% of RDA
• Vitamin B6: 12.8% of RDA
• Vitamin C: 66.4% of RDA
• Iron: 2.1% of RDA
• Magnesium: 31.9% of RDA
• Manganese: 10.4% of RDA
• Niacin: 14.4% of RDA
• Potassium: 31.0% of RDA
• Zinc: 11.9% of RDA
If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
31.7
g
Calories
293
 
Fiber
3.46
g
Iron
0.388
mg
Protein
42.6
g
Sodium
2258
mg
Sugars
15.2
g
Fat (total lipid)
0.912
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
Substitutions
1
cup
+
-
 
 
3
cups
+
-
 
 
4
fillets
+
-
 
 
2
cups
+
-
 
 
1/2
cups
+
-
 
 
1/2
cups
+
-
 
1
cup
+
-
 
for garnish.
 
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Recipe Short Name:
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PREPARATION
COOKING THE WILD RICE
1.
In a pot, add 3 cups of water and a pinch of salt and bring to a boil.
2.
Stir in 1 cup of wild rice and reduce heat to simmer and cover.
3.
Simmer, covered 40-45 minutes or just until kernels puff open.
4.
Uncover and fluff with a fork and simmer an additional five minutes. Drain off any excess liquid.
PAN-FRYING COD FILLETS
5.
Lightly coat the base of a non-stick frying pan with olive oil then place the pan over a medium-high heat.
6.
Once the pan is hot, season the cod with salt and place it in the pan skin-side down (if the skin has been left on).
7.
Cook for 2–3 minutes until the skin is nicely golden and crisp. If you are cooking skinless cod, cook until the fish has turned a nice golden color.
8.
Carefully turn the cod over and cook for a further 2–3 minutes, depending on the thickness of the fillet or loin. The fish is cooked when the flesh becomes opaque.
COOKING THE SNOW PEAS
9.
In a pan over high heat, add the soy sauce and let it start to boil.
10.
Add the snow peas and raisins.
11.
Reduce heat to low and cover. Let sit on low heat for 5 minutes to allow the flavor to be absorbed.
SERVING
12.
On a plate, spoon a few spoonfuls of wild rice.
13.
Using a slotted spoon, spoon out some snow peas and raisins and place on top of bed of rice.
14.
Top with a fillet of cod.
15.
Garnish with fresh parsley.
 
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
 
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten. Just make the following substutions: gluten-free soy sauce for soy sauce (regular) and coconut aminos for soy sauce (regular).
2.
Make it Wheat Free!
 
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat. Just make the following substutions: gluten-free soy sauce for soy sauce (regular) and coconut aminos for soy sauce (regular).
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 293
Protein 42.6 g
Carbohydrates 31.7 g
Iron 0.39 mg
Fiber 3.46 g
Calcium 10.2 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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