Poached Cod & Green Beans with Pesto
Poached Cod & Green Beans with Pesto
  • prep: 0 hr
  • cook: 20 min
  • total: 20 min
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  • servings:
  • Ingredients

    • 1 tablespoon extra-virgin olive oil
    • 1 pound green and/or yellow wax beans, trimmed
    • 3/4 cup thinly sliced shallot
    • 11/4 pounds cod (see Tip), cut into 4 portions
    • 1/4 teaspoon salt
    • 1/4 teaspoon freshly ground pepper
    • 11/2 cups low-sodium chicken broth or “no-chicken” broth
    • 1/4 cup prepared pesto
    • Lemon wedges for serving

    Instructions

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    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 1624 % Daily Value *
    • Total Fat: 43 g 66.75%
    • Saturated Fat: 7 g 32.65%
    • Trans Fat: 0 g %
    • Cholesterol: 536 mg 178.79%
    • Sodium: 3799 mg 158.29%
    • Calcium: 457 mg 45.68%
    • Potassium: 5916 mg 169.04%
    • Magnesium: 0 mg 0%
    • Iron: 10 mg 57.11%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 43 g %
    • Dietary Fiber: 9 g 34.92%
    • Sugar: 15 g
    • Protein: 243 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 3 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 40.13%
    • Vitamin C 51.72%
    • Vitamin D 112.26%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat7
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables6
    • Exchange - Lean Meat33
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total3 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total35 oz-eq