Directions:
- Heat oven to 400 degrees
- Pat dry each cod filet.
- Place filets in a large square of foil.
- Brush each filet with olive oil.
- Season each with salt, pepper and rosemary.
- Mix together breadrumbs, the zest of one lemon, 1 tbsp olive oil and capers.
- Place breadcrumb mixture on filets and pat mixture to adhere to fish.
- Place 1 lemon slice on each filet.
- Arrange tomatoes, onions and olives on fish.
- Fold and pinch together two sides of the packet, and fold up the other two sides.
- Pour two tablespoons of white wine and 1 tbsp lemon juice in each packet.
- Fold and pinch together entire packet, making sure not to rip foil.
- Arrange fish packets on a baking sheet.
- Bake at 400 degrees for 15 minutes.
- Remove from pan and serve immediately.
- Be careful not to burn yourself while removing from packet-juice & all.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 276.16 Kcal (1156 kJ) | ||
| Calories from fat | 105.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.77g | 18% | |
|---|---|---|---|
| Cholesterol | 54.52mg | 18% | |
| Sodium | 1241.15mg | 52% | |
| Potassium | 393.5mg | 8% | |
| Total Carbs | 17.07g | 6% | |
| Sugars | 5.57g | 22% | |
| Dietary Fiber | 2.8g | 11% | |
| Protein | 18.95g | 38% | |
| Vitamin C | 17.5mg | 29% | |
| Iron | 0.7mg | 4% | |
| Calcium | 54.4mg | 5% | |
| Amount Per 100 g | |||
| Calories | 83.07 Kcal (348 kJ) | ||
| Calories from fat | 31.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.54g | 18% | |
|---|---|---|---|
| Cholesterol | 16.4mg | 18% | |
| Sodium | 373.35mg | 52% | |
| Potassium | 118.37mg | 8% | |
| Total Carbs | 5.14g | 6% | |
| Sugars | 1.68g | 22% | |
| Dietary Fiber | 0.84g | 11% | |
| Protein | 5.7g | 38% | |
| Vitamin C | 5.3mg | 29% | |
| Iron | 0.2mg | 4% | |
| Calcium | 16.4mg | 5% | |
* 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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