Cap'n Crunch Cod (Fish) Tacos by Food Dudes Recipe

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Cap'n Crunch Cod (Fish) Tacos by Food Dudes
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Ingredients:

Directions:

  1. For slaw, in small bowl, whisk mayo, lime juice and zest, and honey.
  2. In medium bowl, combine slaw or cabbage, mango, carrot, cucumber, onion and cilantro. Toss well. Add mayo mixture. Toss until well-mixed. Refrigerate until ready to use.
  3. For guacamole, in bowl, combine avocado, garlic, onion, lemon, salt and hot sauce. Mash roughly with fork. If needed, place plastic wrap directly on surface and refrigerate for up to several hours until ready to use.
  4. For cod tacos, put flour in shallow bowl. Season with salt and pepper.
  5. In second bowl, whisk eggs and milk.
  6. Put cereal in food processor. Process into fine crumbs. Place in shallow bowl.
  7. Put cod pieces in flour, tossing to coat. Dip in egg mixture, shaking off excess. Put in cereal crumbs; toss until well-coated. Transfer to clean plate.
  8. In large cast-iron skillet, heat 1-inch (2.5-cm) oil over medium-high. Add cod. Cook, turning once, until outside is golden and inside is just cooked through, about 1 to 2 minutes depending on thickness of your pieces. Drain on paper towels.
  9. To assemble tacos, lay each tortilla on plate. Top with small pile slaw, dollop guacamole and about 3 pieces cod.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 331.01 Kcal (1386 kJ)
Calories from fat 114.11 Kcal
% Daily Value*
Total Fat 12.68g 20%
Cholesterol 80.3mg 27%
Sodium 550.64mg 23%
Potassium 473.16mg 10%
Total Carbs 31.97g 11%
Sugars 9.63g 39%
Dietary Fiber 5.16g 21%
Protein 14.45g 29%
Vitamin C 30.3mg 51%
Vitamin A 0.1mg 2%
Iron 3mg 17%
Calcium 154.1mg 15%
Amount Per 100 g
Calories 117.05 Kcal (490 kJ)
Calories from fat 40.35 Kcal
% Daily Value*
Total Fat 4.48g 20%
Cholesterol 28.39mg 27%
Sodium 194.71mg 23%
Potassium 167.31mg 10%
Total Carbs 11.31g 11%
Sugars 3.41g 39%
Dietary Fiber 1.83g 21%
Protein 5.11g 29%
Vitamin C 10.7mg 51%
Iron 1.1mg 17%
Calcium 54.5mg 15%

* 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

  • 6.9
    Points
  • 8
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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