Ingredients:
- 1 (10 oz) package frozen spinach, thawed and squeezed dry (i freeze fresh spinach no longer able to be used for salad and wait
- 1 egg
Directions:
- Preheat oven to 325 degrees F (165 degrees C).
- In a bowl, mix the spinach, 1/2 cup Cheddar cheese, about 5 tablespoons dry bread crumbs, and the egg. Spread the mixture into the bottom of a small baking dish. Arrange the cod fillets on top of the spinach mixture, and season with salt and pepper. Top with the remaining Cheddar cheese and bread crumbs.
- Cover, and bake 20 minutes in the preheated oven, or until fish flakes easily with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 224.97 Kcal (942 kJ) | ||
| Calories from fat | 92.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.24g | 16% | |
|---|---|---|---|
| Cholesterol | 124.37mg | 41% | |
| Sodium | 581.89mg | 24% | |
| Potassium | 306.13mg | 7% | |
| Total Carbs | 5.09g | 2% | |
| Sugars | 0.46g | 2% | |
| Dietary Fiber | 0.41g | 2% | |
| Protein | 26.21g | 52% | |
| Vitamin C | 0.4mg | 1% | |
| Vitamin A | 0.7mg | 22% | |
| Iron | 0.6mg | 3% | |
| Calcium | 231.5mg | 23% | |
| Amount Per 100 g | |||
| Calories | 107.06 Kcal (448 kJ) | ||
| Calories from fat | 43.85 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.87g | 16% | |
|---|---|---|---|
| Cholesterol | 59.19mg | 41% | |
| Sodium | 276.91mg | 24% | |
| Potassium | 145.69mg | 7% | |
| Total Carbs | 2.42g | 2% | |
| Sugars | 0.22g | 2% | |
| Dietary Fiber | 0.19g | 2% | |
| Protein | 12.47g | 52% | |
| Vitamin C | 0.2mg | 1% | |
| Vitamin A | 0.3mg | 22% | |
| Iron | 0.3mg | 3% | |
| Calcium | 110.2mg | 23% | |
* 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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