Creole Cod Recipe

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Ingredients:

Serving

2 tsp olive oil
2 tsp dijon mustard
1/2 tsp salt
1/2 tsp creole seasoning blend (such as spice island )
4 (6-oz) cod fillets (about 1 inch thick )
cooking spray
1 tbsp fresh lemon juice
chopped fresh parsley (optional)

Directions:

Preheat oven to 400°.
Combine first 4 ingredients; brush evenly over fish.
Place fish on a foil-lined baking sheet coated with cooking spray. Bake at 400° for 17 minutes or until fish flakes easily when tested with a fork. Drizzle juice evenly over fish; garnish with parsley, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	90.45 Kcal (379 kJ)
Calories from fat	25.65 Kcal
		% Daily Value*
Total Fat	2.85g	4%
Cholesterol	41.82mg	14%
Sodium	404.95mg	17%
Potassium	74.02mg	2%
Total Carbs	0.89g	0%
Sugars	0.14g	1%
Dietary Fiber	0.08g	0%
Protein	14.85g	30%
Vitamin C	1.5mg	3%
Iron	0.1mg	0%
Calcium	4.1mg	0%

Amount Per 100 g
Calories	189.85 Kcal (795 kJ)
Calories from fat	53.83 Kcal
		% Daily Value*
Total Fat	5.98g	4%
Cholesterol	87.77mg	14%
Sodium	849.91mg	17%
Potassium	155.36mg	2%
Total Carbs	1.87g	0%
Sugars	0.29g	1%
Dietary Fiber	0.16g	0%
Protein	31.17g	30%
Vitamin C	3.2mg	3%
Iron	0.1mg	0%
Calcium	8.7mg	0%

* 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

< 200 kcals

Weightwatchers Points

2

Points
2

PointsPlus

Good Points

saturated fat free,
sugar free

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