Baked Cod With Mushrooms and Scallions Recipe

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Baked Cod With Mushrooms and Scallions
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Ingredients:

Directions:

  1. Preheat oven to 375 degrees.
  2. Place a piece of tin-foil large enough to make a pouch on an oven-safe pan, place half the butter on the tin-foil and put in oven until butter is melted.
  3. Once the butter melts, add bay leaf and place the fillet on top.
  4. Cut mushrooms and scallions into small pieces, and place on top of cod (reserving 1 Tbs of scallions for garnish).
  5. Place remaining butter on top, add beef stock and two dashes of Worcestershire Sauce, and seal foil package.
  6. Cook for 20 minutes, remove, garnish with reserved scallions and enjoy.
  7. TIP: Use a small bay leaf; it is the key ingredient, but it will over-power the other ingredients if too large.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 141.31 Kcal (592 kJ)
Calories from fat 103.63 Kcal
% Daily Value*
Total Fat 11.51g 18%
Cholesterol 43.85mg 15%
Sodium 123.77mg 5%
Potassium 295.84mg 6%
Total Carbs 3.44g 1%
Sugars 1.47g 6%
Dietary Fiber 1.3g 5%
Protein 6.38g 13%
Vitamin C 6.5mg 11%
Vitamin A 0.1mg 5%
Iron 0.7mg 4%
Calcium 30.8mg 3%
Amount Per 100 g
Calories 114.24 Kcal (478 kJ)
Calories from fat 83.77 Kcal
% Daily Value*
Total Fat 9.31g 18%
Cholesterol 35.45mg 15%
Sodium 100.06mg 5%
Potassium 239.17mg 6%
Total Carbs 2.78g 1%
Sugars 1.19g 6%
Dietary Fiber 1.05g 5%
Protein 5.16g 13%
Vitamin C 5.2mg 11%
Vitamin A 0.1mg 5%
Iron 0.6mg 4%
Calcium 24.9mg 3%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.5
    Points
  • 4
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium

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