Directions:
- Cut cod fillets into equal size portions - to make cooking easier. Rinse fish and pat dry with towel. Set aside.
- Pre-heat oven to 400 degrees. Set a rack on a baking dish (I find this helps the breading stay dry). Spray with a spray or two of cooking spray.
- Combine milk and dijon mustard in a shallow bowl. Place flour in a shallow bowl. Place bread crumbs in shallow bowl.
- Sprinkle salt and pepper over fish. Dip fish into flour, then milk mixture, then bread crumbs. Shake lightly and place on rack. Repeat with other fillets until all of the fish is breaded. Spray lightly with a spray or two of cooking spray.
- Bake for 15 minutes or until fish flakes and feels firm.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 267.51 Kcal (1120 kJ) | ||
| Calories from fat | 42.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.71g | 7% | |
|---|---|---|---|
| Cholesterol | 54.05mg | 18% | |
| Sodium | 1583.66mg | 66% | |
| Potassium | 396.74mg | 8% | |
| Total Carbs | 30.86g | 10% | |
| Sugars | 2.46g | 10% | |
| Dietary Fiber | 3.04g | 12% | |
| Protein | 22.55g | 45% | |
| Vitamin C | 0.5mg | 1% | |
| Iron | 2mg | 11% | |
| Calcium | 133.4mg | 13% | |
| Amount Per 100 g | |||
| Calories | 138.5 Kcal (580 kJ) | ||
| Calories from fat | 21.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.44g | 7% | |
|---|---|---|---|
| Cholesterol | 27.98mg | 18% | |
| Sodium | 819.91mg | 66% | |
| Potassium | 205.41mg | 8% | |
| Total Carbs | 15.98g | 10% | |
| Sugars | 1.27g | 10% | |
| Dietary Fiber | 1.57g | 12% | |
| Protein | 11.67g | 45% | |
| Vitamin C | 0.3mg | 1% | |
| Iron | 1.1mg | 11% | |
| Calcium | 69.1mg | 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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