Directions:
- In a shallow bowl, combine the bread crumbs, garlic powder, cayenne and parsley. Coat fillets with bread crumb mixture.
- Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill cod, covered, over medium heat or broil 4 in. from the heat for 4-5 minutes on each side or until fish flakes easily with a fork. Grill buns over medium heat for 30-60 seconds or until toasted.
- Meanwhile, in a small bowl, combine the yogurt, mayonnaise, lemon juice, relish and minced onion; spread over bun bottoms. Top with cod, lettuce, tomato and onion; replace bun tops. Yield: 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 323.26 Kcal (1353 kJ) | ||
| Calories from fat | 14.94 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.66g | 3% | |
|---|---|---|---|
| Cholesterol | 57.95mg | 19% | |
| Sodium | 734.12mg | 31% | |
| Potassium | 1382.64mg | 29% | |
| Total Carbs | 48.48g | 16% | |
| Sugars | 21.39g | 86% | |
| Dietary Fiber | 7.82g | 31% | |
| Protein | 26.42g | 53% | |
| Vitamin C | 34.1mg | 57% | |
| Iron | 3.8mg | 21% | |
| Calcium | 226.4mg | 23% | |
| Amount Per 100 g | |||
| Calories | 38.77 Kcal (162 kJ) | ||
| Calories from fat | 1.79 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.2g | 3% | |
|---|---|---|---|
| Cholesterol | 6.95mg | 19% | |
| Sodium | 88.04mg | 31% | |
| Potassium | 165.82mg | 29% | |
| Total Carbs | 5.81g | 16% | |
| Sugars | 2.56g | 86% | |
| Dietary Fiber | 0.94g | 31% | |
| Protein | 3.17g | 53% | |
| Vitamin C | 4.1mg | 57% | |
| Iron | 0.5mg | 21% | |
| Calcium | 27.1mg | 23% | |
* 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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