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 mayonnaise and salsa; spread over bun bottoms. Top with cod, tomato and cilantro; replace bun tops. Yield: 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 158.79 Kcal (665 kJ) | ||
| Calories from fat | 10.89 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.21g | 2% | |
|---|---|---|---|
| Cholesterol | 55.96mg | 19% | |
| Sodium | 693.34mg | 29% | |
| Potassium | 433.24mg | 9% | |
| Total Carbs | 14.98g | 5% | |
| Sugars | 3.91g | 16% | |
| Dietary Fiber | 1.73g | 7% | |
| Protein | 19.88g | 40% | |
| Vitamin C | 4.6mg | 8% | |
| Iron | 0.8mg | 4% | |
| Calcium | 44.5mg | 4% | |
| Amount Per 100 g | |||
| Calories | 83.39 Kcal (349 kJ) | ||
| Calories from fat | 5.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.64g | 2% | |
|---|---|---|---|
| Cholesterol | 29.39mg | 19% | |
| Sodium | 364.1mg | 29% | |
| Potassium | 227.51mg | 9% | |
| Total Carbs | 7.87g | 5% | |
| Sugars | 2.06g | 16% | |
| Dietary Fiber | 0.91g | 7% | |
| Protein | 10.44g | 40% | |
| Vitamin C | 2.4mg | 8% | |
| Iron | 0.4mg | 4% | |
| Calcium | 23.4mg | 4% | |
* 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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