Directions:
- Preheat oven to 400 degrees.
- Coat large baking sheet with olive oil cooking spray.
- Place breadcrumbs in shallow dish. Coat both sides of each cod fillet with mustard andt hen turn fish into breadcrumbs to coat.
- Arrange fillets on baking sheet and spray surface with coking spray.
- Bake until fish is fork-tender and coating is golden brown, about 20 minutes.
- Place fish on rolls and top wach with 2 lettuce leaves and 1/4 of sliced tomato.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 240.43 Kcal (1007 kJ) | ||
| Calories from fat | 8.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.98g | 2% | |
|---|---|---|---|
| Cholesterol | 66.61mg | 22% | |
| Sodium | 817.87mg | 34% | |
| Potassium | 1564.09mg | 33% | |
| Total Carbs | 19.37g | 6% | |
| Sugars | 1.43g | 6% | |
| Dietary Fiber | 7.17g | 29% | |
| Protein | 28.88g | 58% | |
| Vitamin C | 28.2mg | 47% | |
| Iron | 6.8mg | 38% | |
| Calcium | 236.6mg | 24% | |
| Amount Per 100 g | |||
| Calories | 29.05 Kcal (122 kJ) | ||
| Calories from fat | 1.07 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.12g | 2% | |
|---|---|---|---|
| Cholesterol | 8.05mg | 22% | |
| Sodium | 98.82mg | 34% | |
| Potassium | 188.98mg | 33% | |
| Total Carbs | 2.34g | 6% | |
| Sugars | 0.17g | 6% | |
| Dietary Fiber | 0.87g | 29% | |
| Protein | 3.49g | 58% | |
| Vitamin C | 3.4mg | 47% | |
| Iron | 0.8mg | 38% | |
| Calcium | 28.6mg | 24% | |
* 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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