Oven Fried Cod Recipe

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Ingredients

Count

Nutrition

730

Calories

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Ingredients:

Serving

12 oz cod (fillets), cooked per recipe, net from 1 lb fresh
1/4 cup original coffee-mate liquid (84833) or milk
1/2 tsp hot sauce (more if you prefer spicy )
1 cup ( soft white) bread crumbs
3 tbsp all purpose flour
1/4 tsp black pepper
1/2 tsp ( ground) tarragon
1 tsp paprika
2 tbsp vegetable oil

Directions:

Spray a baking sheet with cooking spray.
Wash fish and pat dry.
Mix nondairy creamer and hot sauce in a shallow dish.
In a separate bowl mix breadcrumbs, flour, pepper, tarragon, and paprika then place on a large piece of waxed paper.
Dip fish into nondairy creamer mixture and then into bread crumb mix. Place on the prepared baking sheet. Pat the remaining crumbs on top of fish and drizzle with oil.
Bake for 5 to 10 minutes at 450 F. To test for doneness, gently stick a fork into the fish and twist slightly. If the fish flakes it is done. Do not overcook.
Bullet
Tip: Soft breadcrumbs are made with fresh bread. Pulse in a blender or food processor to make light, soft crumbs.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	729.65 Kcal (3055 kJ)
Calories from fat	319.76 Kcal
		% Daily Value*
Total Fat	35.53g	55%
Cholesterol	193.8mg	65%
Sodium	1388.16mg	58%
Potassium	1094.03mg	23%
Total Carbs	33.51g	11%
Sugars	0.86g	3%
Dietary Fiber	2.03g	8%
Protein	68.5g	137%
Vitamin C	1.9mg	3%
Iron	1.4mg	8%
Calcium	80.1mg	8%

Amount Per 100 g
Calories	155.87 Kcal (653 kJ)
Calories from fat	68.3 Kcal
		% Daily Value*
Total Fat	7.59g	55%
Cholesterol	41.4mg	65%
Sodium	296.53mg	58%
Potassium	233.7mg	23%
Total Carbs	7.16g	11%
Sugars	0.18g	3%
Dietary Fiber	0.43g	8%
Protein	14.63g	137%
Vitamin C	0.4mg	3%
Iron	0.3mg	8%
Calcium	17.1mg	8%

* 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.

Tastes

salty
savory
bitter
sweet

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