Directions:
- Preheat oven to 450 degrees F (230 degrees C).
- In a small shallow bowl, stir together the bread crumbs, cheese, cornmeal, oil, italian seasoning, garlic powder and pepper; set aside.
- Coat the rack of a broiling pan with cooking spray. Place the cod on the rack, folding under any thin edges of the filets. Brush with the egg white, then spoon the crumb mixture evenly on top.
- Bake in a preheated oven for 10 to 12 minutes or until the fish flakes easily when tested with a fork and is opaque all the way through.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 78.65 Kcal (329 kJ) | ||
| Calories from fat | 20.4 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.27g | 3% | |
|---|---|---|---|
| Cholesterol | 15.52mg | 5% | |
| Sodium | 187.92mg | 8% | |
| Potassium | 104.06mg | 2% | |
| Total Carbs | 6.63g | 2% | |
| Sugars | 0.53g | 2% | |
| Dietary Fiber | 0.5g | 2% | |
| Protein | 7.16g | 14% | |
| Iron | 0.4mg | 2% | |
| Calcium | 43.4mg | 4% | |
| Amount Per 100 g | |||
| Calories | 160.37 Kcal (671 kJ) | ||
| Calories from fat | 41.6 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.62g | 3% | |
|---|---|---|---|
| Cholesterol | 31.64mg | 5% | |
| Sodium | 383.19mg | 8% | |
| Potassium | 212.18mg | 2% | |
| Total Carbs | 13.53g | 2% | |
| Sugars | 1.09g | 2% | |
| Dietary Fiber | 1.02g | 2% | |
| Protein | 14.6g | 14% | |
| Iron | 0.9mg | 2% | |
| Calcium | 88.6mg | 4% | |
* 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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