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Рецепт Alaska Cod, Orzo And Cucumber Salad

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0 голосов | 2933 визита
Порций: 4

Ингредиенты

Cost per serving $3.67 view details
  • 1 lb cod fillets
  • 2 x cucumbers peeled, seeded,
  • and cut on bias into thin strips
  • 1 c. Orzo (rice-shaped pasta)
  • 1/4 c. thinly-sliced green onion
  • 8 x lettuce leaves
  • 4 x lemon wedges
  • 1/2 c. blue cheese salad dressing
  • 1 tsp lemon zest
  • 1/4 tsp fresh lemon juice
  • 4 tsp diced red bell pepper
  • Salt to taste
  • Freshly-grnd black pepper to taste

Инструкции

  1. Mix the blue cheese salad dressing with the lemon zest and lemon juice; hold aside.
  2. Broil or possibly saute/fry the cod fillets, turning 1 time till cooked through. Fish should be opaque but barely translucent/soft in the center. Cooking time will vary depending on cooking method and thickness of fish, but should take between 4 to 8 min. Set aside to cold.
  3. Bring 4 c. of salted water to a boil, add in the orzo and cook to al dente (about 8 to 10 min). Cold by running under cool water. Drain well and set aside.
  4. Flake the cooled cod fillets. Place cod flakes, cucumber slices and orzo in a mixing bowl. Add in the dressing mix and green onion slices; mix well. Taste, adding salt and pepper as necessary.
  5. Place 2 lettuce leaves each on 4 chilled plates. Divide the salad among the 4 plates. Garnish with 1 tsp. of red bell pepper and 1 lemon wedge; serve.
  6. This recipe yields 4 servings.

Nutrition Facts

Amount Per Serving %DV
Serving Size 314g
Recipe makes 4 servings
Calories 362  
Calories from Fat 36 10%
Total Fat 4.09g 5%
Saturated Fat 1.12g 4%
Trans Fat 0.0g  
Cholesterol 49mg 16%
Sodium 436mg 18%
Potassium 758mg 22%
Total Carbs 49.86g 13%
Dietary Fiber 3.4g 11%
Sugars 4.38g 3%
Protein 30.33g 49%
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