Directions:
- Heat the oven to 400 degrees. Line a baking sheet with parchment paper.
- In a large, shallow bowl, whisk together the ketchup, mustard, and mayonnaise. Set aside.
- In a food processor, combine the bread crumbs, pine nuts, Parmesan cheese, and parsley. Pulse until finely chopped. Transfer the mixture to a second wide, shallow bowl. Set aside.
- Divide the cod fillets into 4 pieces. One at a time , dredge each piece first through the mayonnaise mixture, turning to coat both sides, then through the bread- crumb mixture, again turning to coat evenly.
- Arrange the fillets on the prepared baking sheet. Bake for 12 minutes, or until fish is cooked and flakes easily.
- While the fish cooks, in a large skillet over medium-high, heat the oil. Add the garlic and onion, then saute until onion is tender, about 4 to 5 minutes. Add the spinach and saute until it just wilts, about 3 minutes.
- Remove the skillet from the heat and mix in the lemon zest. Divide the greens between 4 serving plates and top each serving with a piece of cod. Garnish with sesame seeds, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 372.58 Kcal (1560 kJ) | ||
| Calories from fat | 192.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 21.43g | 33% | |
|---|---|---|---|
| Cholesterol | 67.18mg | 22% | |
| Sodium | 962.12mg | 40% | |
| Potassium | 607.51mg | 13% | |
| Total Carbs | 17.65g | 6% | |
| Sugars | 0.93g | 4% | |
| Dietary Fiber | 2.92g | 12% | |
| Protein | 26.98g | 54% | |
| Vitamin C | 13mg | 22% | |
| Iron | 2.7mg | 15% | |
| Calcium | 209.8mg | 21% | |
| Amount Per 100 g | |||
| Calories | 132.82 Kcal (556 kJ) | ||
| Calories from fat | 68.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.64g | 33% | |
|---|---|---|---|
| Cholesterol | 23.95mg | 22% | |
| Sodium | 343mg | 40% | |
| Potassium | 216.58mg | 13% | |
| Total Carbs | 6.29g | 6% | |
| Sugars | 0.33g | 4% | |
| Dietary Fiber | 1.04g | 12% | |
| Protein | 9.62g | 54% | |
| Vitamin C | 4.6mg | 22% | |
| Iron | 1mg | 15% | |
| Calcium | 74.8mg | 21% | |
* 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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