Fish

pollock with citrus salsa takes several minutes to prepare.

pollock with citrus salsa takes several minutes to cook.

pollock with citrus salsa makes 1 servings.

The ingredients for pollock with citrus salsa are:

Serves: 6 (1 fillet and 1/3 cup salsa each) Prep time: 25 minutes
Source: Hy-Vee Seasons Health 2013. Cook time: 10 minutes


Ingredients:

1 medium oranges
1 medium limes
1 medium kiwis, peeled and cut into 1/2-inch pieces
1/8 c. chopped fresh cilantro
1 tbsp minced red onion
1/8 tsp Hy-Vee crushed red pepper flakes
1/16 tsp Hy-Vee salt
1 1/2 tbsp Hy-Vee flour
1 tsp ground cumin
1/4 tsp Hy-Vee salt
1/4 tsp Hy-Vee black pepper
1 pounds fresh cod fillets, cut into 3 portions
1 tbsp Hy-Vee vegetable oil

Here is how you make pollock with citrus salsa:

To prepare salsa, cut peel and white pith from oranges and limes. Cut oranges and limes in half from top to bottom. Use a knife to cut sections from membranes. Discard peel, pith and membranes. Place in small bowl. Stir in kiwi, cilantro, red onion, red pepper flakes and 1/8 teaspoon salt. Set aside.Combine flour, cumin, 1/2 teaspoon salt and black pepper. Lightly dredge cod fillets in flour mixture. In a large nonstick skillet, heat oil over medium-high heat. Add fish; cook 2 minutes per side or until lightly browned and fish flakes easily with a fork.Serve with citrus salsa and, if desired, long grain and wild rice blend.Serving Size: 3 servingsNumber of Servings: 1Recipe submitted by SparkPeople user JENFIR.

The nutritional information for pollock with citrus salsa is:

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 690.0

• Total Fat: 18.6 g
• Cholesterol: 320.0 mg
• Sodium: 1,024.7 mg
• Total Carbs: 42.3 g
• Dietary Fiber: 8.2 g
• Protein: 80.9 g