Spicy Cod Dijon Recipe

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Spicy Cod Dijon
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Ingredients
6
Count
Nutrition
246
Calories
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Ingredients:

  • 6 oz cod
  • 1/4 cup bread crumbs
  • 1 tsp cajun seasoning
  • 1 pepper to taste

Directions:

  1. Combine bread crumbs, cajun seasoning, salt and pepper.
  2. In a seperate bowl combine dijon mustard and lemon juice.
  3. Coat cod fillets in dijon mixture.
  4. Next, coat fillets in bread crumb mixture.
  5. Coat skillet with non-stick spray and heat over medium high heat.
  6. Reduce heat to medium and pan fry fillets 3 minutes each side.
  7. Fish is done when it flakes easily with a fork.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 246.3 Kcal (1031 kJ)
Calories from fat 22.96 Kcal
% Daily Value*
Total Fat 2.55g 4%
Cholesterol 79.9mg 27%
Sodium 1053.57mg 44%
Potassium 504.31mg 11%
Total Carbs 21.65g 7%
Sugars 2.22g 9%
Dietary Fiber 2.25g 9%
Protein 30.21g 60%
Vitamin C 4.6mg 8%
Iron 2mg 11%
Calcium 81mg 8%
Amount Per 100 g
Calories 103.84 Kcal (435 kJ)
Calories from fat 9.68 Kcal
% Daily Value*
Total Fat 1.08g 4%
Cholesterol 33.69mg 27%
Sodium 444.21mg 44%
Potassium 212.63mg 11%
Total Carbs 9.13g 7%
Sugars 0.94g 9%
Dietary Fiber 0.95g 9%
Protein 12.74g 60%
Vitamin C 1.9mg 8%
Iron 0.8mg 11%
Calcium 34.2mg 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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Recipe Tags

Weightwatchers Points

  • 4.7
    Points
  • 6
    PointsPlus

Good Points

  • low fat,
  • saturated fat free

Bad Points

  • High in Sodium

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