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Try the exciting new lunch recipe from Day 4 of our upcoming 7-Day Meal Plan.

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Poached Cod with Fennel and Cauliflower
If you want to enjoy great flavor along with an excellent source of vitamins, add this easy-to-prepare recipe to your Healthiest Way of Eating. The recipe creates a delicious broth, which you will want to savor to the very last drop.
Poached Cod with Fennel and Cauliflower Prep and Cook Time: 30 minutes

Ingredients:

Directions:

  1. Slice onion and chop garlic and let sit for at least 5 minutes to bring out their hidden health-promoting properties.
  2. Rub cod with lemon juice and season with a little salt and pepper. Set aside.
  3. Heat 1 TBS broth in a 12 inch stainless steel skillet. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently.
  4. Add rest of broth and carrots. Simmer on medium heat for about 10 minutes covered.
  5. Add cauliflower, fennel, and garlic. Place cod on top and continue to cook covered for about 6 more minutes. Season with salt and pepper
  6. Serve cod with vegetables and broth. Sprinkle with chopped fennel greens.
Serves 4

Serving Suggestions:

  • Brown Rice

Nutritional Profile

Poached Halibut with Fennel & Cauliflower
1.00 serving
(327.83 grams)
Calories: 244

NutrientDRI/DV

 vitamin K126%

 selenium115%



 protein76%








 biotin33%



Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Poached Cod with Fennel and Cauliflower is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Poached Halibut with Fennel & Cauliflower
1.00 serving
327.83 grams
Calories: 244

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K113.56 mcg1269.3excellent
selenium63.42 mcg1158.5excellent
vitamin D340.20 IU856.3excellent
vitamin B122.01 mcg846.2excellent
protein37.80 g765.6excellent
vitamin B310.59 mg664.9very good
vitamin A594.89 mcg RAE664.9very good
phosphorus438.20 mg634.6very good
vitamin B60.77 mg453.3good
magnesium160.44 mg403.0good
vitamin C29.60 mg392.9good
potassium1284.64 mg372.7good
biotin10.03 mcg332.5good
omega-3 fats0.76 g322.3good
pantothenic acid0.99 mg201.5good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Poached Cod with Fennel and Cauliflower

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