Directions:
- Preheat oven to 190C/375F.
- In a small bowl, mix together the mustard, Parmesan, breadcrumbs, olive oil and parsley and set aside.
- Lay the cod pieces in a baking dish, flesh side up.
- Spread the mustard mixture evenly over each piece of cod.
- Sprinkle the chopped tomato over each piece.
- Season with salt and pepper.
- Pour the wine or stock around cod.
- Bake for 10-12 minutes or until fish flakes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 289.15 Kcal (1211 kJ) | ||
| Calories from fat | 96.82 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.76g | 17% | |
|---|---|---|---|
| Cholesterol | 110.51mg | 37% | |
| Sodium | 842.94mg | 35% | |
| Potassium | 578.25mg | 12% | |
| Total Carbs | 2.21g | 1% | |
| Sugars | 0.5g | 2% | |
| Dietary Fiber | 0.42g | 2% | |
| Protein | 36g | 72% | |
| Vitamin C | 1.4mg | 2% | |
| Iron | 0.1mg | 1% | |
| Calcium | 41.7mg | 4% | |
| Amount Per 100 g | |||
| Calories | 101.81 Kcal (426 kJ) | ||
| Calories from fat | 34.09 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.79g | 17% | |
|---|---|---|---|
| Cholesterol | 38.91mg | 37% | |
| Sodium | 296.79mg | 35% | |
| Potassium | 203.6mg | 12% | |
| Total Carbs | 0.78g | 1% | |
| Sugars | 0.18g | 2% | |
| Dietary Fiber | 0.15g | 2% | |
| Protein | 12.68g | 72% | |
| Vitamin C | 0.5mg | 2% | |
| Calcium | 14.7mg | 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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