Directions:
- Preheat oven to 400ºF. Coat a baking pan with cooking spray.
- Season fish with salt and black pepper, and put fish in pan.
- Combine spinach, sour cream, onion and garlic powder; and stire until evenly mixed (A food processor would give a smoother and more finished looking result)
- Spread spinach mixture evenly over cod in pan. Cover pan with foil and bake 10 minutes. Uncover and bake until fish is fork-tender, about 5 minutes more. Yields 1 piece of cod, about 1/3 cup of spinach mixture.
- A side dish of sliced and steamed summer squash would be a nice accompaniment.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 143.65 Kcal (601 kJ) | ||
| Calories from fat | 20.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.3g | 4% | |
|---|---|---|---|
| Cholesterol | 71.64mg | 24% | |
| Sodium | 568.29mg | 24% | |
| Potassium | 628.97mg | 13% | |
| Total Carbs | 5.07g | 2% | |
| Sugars | 1.12g | 4% | |
| Dietary Fiber | 2.38g | 10% | |
| Protein | 24.84g | 50% | |
| Vitamin C | 5.1mg | 9% | |
| Vitamin A | 0.7mg | 24% | |
| Iron | 1.4mg | 8% | |
| Calcium | 126mg | 13% | |
| Amount Per 100 g | |||
| Calories | 60.45 Kcal (253 kJ) | ||
| Calories from fat | 8.7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.97g | 4% | |
|---|---|---|---|
| Cholesterol | 30.15mg | 24% | |
| Sodium | 239.15mg | 24% | |
| Potassium | 264.69mg | 13% | |
| Total Carbs | 2.13g | 2% | |
| Sugars | 0.47g | 4% | |
| Dietary Fiber | 1g | 10% | |
| Protein | 10.45g | 50% | |
| Vitamin C | 2.1mg | 9% | |
| Vitamin A | 0.3mg | 24% | |
| Iron | 0.6mg | 8% | |
| Calcium | 53mg | 13% | |
* 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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