Directions:
- Preheat oven to 350°F.
- Season filets with salt & pepper & place in baking dish. Sprinkle with lemon juice, white wine, and 1 1/2 t olive oil.
- In small bowl, combine breadcrumbs, zest, & 1 T parsley. Sprinkle cod with mixture and drizzle crumbs with 1 1/2 t olive oil.
- Place cod in oven & bake until fish is cooked through (12-15 minutes). Remove from oven and turn on broiler.
- Place fish under broiler to brown breadcrumbs. Remove & serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 226.38 Kcal (948 kJ) | ||
| Calories from fat | 65.9 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.32g | 11% | |
|---|---|---|---|
| Cholesterol | 79.9mg | 27% | |
| Sodium | 1102.99mg | 46% | |
| Potassium | 443.26mg | 9% | |
| Total Carbs | 7.51g | 3% | |
| Sugars | 1.19g | 5% | |
| Dietary Fiber | 0.9g | 4% | |
| Protein | 26.32g | 53% | |
| Vitamin C | 8.9mg | 15% | |
| Iron | 0.6mg | 3% | |
| Calcium | 32.7mg | 3% | |
| Amount Per 100 g | |||
| Calories | 94.68 Kcal (396 kJ) | ||
| Calories from fat | 27.56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.06g | 11% | |
|---|---|---|---|
| Cholesterol | 33.42mg | 27% | |
| Sodium | 461.3mg | 46% | |
| Potassium | 185.38mg | 9% | |
| Total Carbs | 3.14g | 3% | |
| Sugars | 0.5g | 5% | |
| Dietary Fiber | 0.38g | 4% | |
| Protein | 11.01g | 53% | |
| Vitamin C | 3.7mg | 15% | |
| Iron | 0.2mg | 3% | |
| Calcium | 13.7mg | 3% | |
* 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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