Directions:
- Rub oil all over fillets.
- Place in greased baking dish.
- Combine, thyme, parsley, paprika, lemon zest, salt, pepper, olive oil, brown sugar and garlic.
- Place mixture on top of fillets.
- Sprinkle panko over cod.
- Leave at room temperature while the oven preheats to 450 degrees.
- Bake 8 to 10 minutes or until cod flakes easily when tested with a fork. Or until until the fish reaches an internal temperature of 145 degrees. Serve with lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 157.51 Kcal (659 kJ) | ||
| Calories from fat | 42.17 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.69g | 7% | |
|---|---|---|---|
| Cholesterol | 66.58mg | 22% | |
| Sodium | 769.44mg | 32% | |
| Potassium | 360.61mg | 8% | |
| Total Carbs | 4.38g | 1% | |
| Sugars | 0.66g | 3% | |
| Dietary Fiber | 0.68g | 3% | |
| Protein | 21.98g | 44% | |
| Vitamin C | 4.4mg | 7% | |
| Iron | 0.4mg | 2% | |
| Calcium | 17.4mg | 2% | |
| Amount Per 100 g | |||
| Calories | 92.3 Kcal (386 kJ) | ||
| Calories from fat | 24.71 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.75g | 7% | |
|---|---|---|---|
| Cholesterol | 39.02mg | 22% | |
| Sodium | 450.87mg | 32% | |
| Potassium | 211.31mg | 8% | |
| Total Carbs | 2.57g | 1% | |
| Sugars | 0.38g | 3% | |
| Dietary Fiber | 0.4g | 3% | |
| Protein | 12.88g | 44% | |
| Vitamin C | 2.6mg | 7% | |
| Iron | 0.2mg | 2% | |
| Calcium | 10.2mg | 2% | |
* 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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