Directions:
- Preheat oven.
- Lay the cod fillets on the foil sheets.
- Season lightly, and sprinkle on the herbs.
- Bend up the sides of the foil to make 'nests' but don't close yet.
- Pour half the milk into each nest.
- Seal the foil packages.
- Bake for 20mins or according to instructions on fish.
- Serve with potatoes mashed with milk and a little low-fat spread, plus whatever vegetable the sufferer can tolerate. NB - if only one person in your family has acid reflux, you can put whatever flavouring you like in the other packages, such as ginger, garlic or curry powder.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 105.73 Kcal (443 kJ) | ||
| Calories from fat | 5.49 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.61g | 1% | |
|---|---|---|---|
| Cholesterol | 57.57mg | 19% | |
| Sodium | 378.39mg | 16% | |
| Potassium | 364.77mg | 8% | |
| Total Carbs | 3.05g | 1% | |
| Sugars | 3.05g | 12% | |
| Protein | 19.23g | 38% | |
| Calcium | 85.7mg | 9% | |
| Amount Per 100 g | |||
| Calories | 57.34 Kcal (240 kJ) | ||
| Calories from fat | 2.98 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.33g | 1% | |
|---|---|---|---|
| Cholesterol | 31.22mg | 19% | |
| Sodium | 205.2mg | 16% | |
| Potassium | 197.81mg | 8% | |
| Total Carbs | 1.65g | 1% | |
| Sugars | 1.65g | 12% | |
| Protein | 10.43g | 38% | |
| Calcium | 46.5mg | 9% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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