Directions:
- Spray a nonstick frypan with veggies cooking spray and heat to medium.
- Spray veggie cooking spray over both sides of the cod fillets; squeese 2 lemon sections over cod surfaces; sprinkle parsley, Italian seasoning, salt and pepper over both sides of the cod filets.
- Place cod into medium hot frypan, cook for about 5 minutes, carefully turn and cook a further 5 minutes or until fish flakes easily with a fork.
- Serve hot with the other 2 lemon sections for garnish.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 29.37 Kcal (123 kJ) | ||
| Calories from fat | 0.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.03g | 0% | |
|---|---|---|---|
| Cholesterol | 13.32mg | 4% | |
| Sodium | 378.24mg | 16% | |
| Potassium | 121.01mg | 3% | |
| Total Carbs | 2.91g | 1% | |
| Sugars | 0.89g | 4% | |
| Dietary Fiber | 1g | 4% | |
| Protein | 4.63g | 9% | |
| Vitamin C | 17.9mg | 30% | |
| Iron | 0.4mg | 2% | |
| Calcium | 13.9mg | 1% | |
| Amount Per 100 g | |||
| Calories | 48.72 Kcal (204 kJ) | ||
| Calories from fat | 0.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.05g | 0% | |
|---|---|---|---|
| Cholesterol | 22.09mg | 4% | |
| Sodium | 627.56mg | 16% | |
| Potassium | 200.78mg | 3% | |
| Total Carbs | 4.82g | 1% | |
| Sugars | 1.48g | 4% | |
| Dietary Fiber | 1.66g | 4% | |
| Protein | 7.67g | 9% | |
| Vitamin C | 29.7mg | 30% | |
| Iron | 0.7mg | 2% | |
| Calcium | 23mg | 1% | |
* 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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