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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 305.2
  • Total Fat: 2.0 g
  • Cholesterol: 181.8 mg
  • Sodium: 428.7 mg
  • Total Carbs: 19.8 g
  • Dietary Fiber: 2.4 g
  • Protein: 48.6 g

View full nutritional breakdown of Cod, & Shrimp Tropical Heaven calories by ingredient
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Cod, & Shrimp Tropical Heaven

Submitted by: JTOLLEFSON

Introduction

A seafood dish with pineapple and a hint of coconut A seafood dish with pineapple and a hint of coconut
Number of Servings: 2

Ingredients

    2 Cod Fillets (about 10 oz)
    6 oz Shrimp (about 20)
    1 Cup Dole Tropical Gold Pineapple
    1 Cup Broccoli
    2 Cloves Garlic
    2 Tsp Imitation Coconut Extract
    4 Tsp Pepper



Directions

1.) Peel & Chop garlic into very small pieces.
2.) Place all ingredients in a gallon plastic bag, shake and let marinate for 45 minutes. (Add about 1/2 a cup of the pineapple juice from the can of pineapple as well)
3.) Preheat oven to 350 degrees.
4.) Grease 2qt baking dish with cooking spray
5.) Dump all ingredients out of plastic bag into greased 2qt baking dish.
6.) Bake uncovered until the Cod is white and flakey check cooking progress every 5 to 10 minutes. Occasionally flip ingredients over in the dish to let them marinate in the juices completely.



Number of Servings: 2

Recipe submitted by SparkPeople user JTOLLEFSON.






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Member Ratings For This Recipe

  • i tried this recipe last night. It was really good. The only thing I did not do was use 4tsp of black pepper. That is way to much for me. The other thing I did was to cut the fish into chunks, then tossed in the marinate,along with everything else. - 11/10/11

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  • We made this last night for dinner. For our tastes, it was a bit heavy on the pepper and could use a bit of zing; next time we'll try halving the amount of pepper and adding a dash or three of lime juice. Even so, this was GREAT! Very tasty over converted rice (Uncle Ben's, for instance). - 5/1/10

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  • My husband asked me to find a good cod recipe. I gave him a few to choose from, and he chose this one! It was awesome! We both loved it! Thanks for sharing! - 2/28/10

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  • yumm! - 10/8/09

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