Baked Cod
150
4
100 gr. cod ( or any white fish)
2 tablespoons lemon juice
1 serving Melba toast crumbs
1 tablespoon finely chopped onion
1 clove garlic crushed and minced
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
1/8 teaspoon curry powder
Salt and pepper to taste
Fresh parsley
2 tablespoons lemon juice
1 serving Melba toast crumbs
1 tablespoon finely chopped onion
1 clove garlic crushed and minced
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
1/8 teaspoon curry powder
Salt and pepper to taste
Fresh parsley
Combine dry spices and Melba toast crumbs. Dip fish into Melba and spice
mixture to coat thoroughly. Broil fish until fish is cooked and herbed crumb
mixture is slightly brown. Garnish with lemon slices and fresh parsley.
Nutritions
Calories
250
Sodium
22mg
0% DV
Fat
19g
30% DV
Protein
0.9999999999999999g
1% DV
Carbs
5g
1% DV
Fiber
0.9000000000000001g
3% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat5g28%
Polysaturated Fat2g15%
Monosaturated Fat11g73%
Cholesterol142mg47%
Sodium22mg0%
Potassium40mg1%
Protein0.9999999999999999g1%
% DAILY VALUE*
Total Carbohydrate
Fiber0.9000000000000001g3%
Sugar0.6g1%
Vitamin A25001IU500%
Vitamin B60.28mg14%
Vitamin C4mg6%
Calcium12mg1%
Iron0.5mg2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.