Main Dishes
February 16, 2013
Calories
462
Sodium
749mg
31% DV
Fat
28g
43% DV
Protein
29g
58% DV
Carbs
17g
5% DV
Fiber
7g
28% DV
Baked Parmesan Cod
261
Tender flaky cod baked with a parmesan crust.
4
1 pound cod fillets fresh
2 tablespoons flour all purpose
2 tablespoons corn meal
1/8 teaspoon onion powder
1/8 teaspoon salt
1/8 teaspoon lemon pepper seasoning
3 tablespoons butter
1/8 teaspoon garlic powder
2 tablespoons parmesan cheese grated
2 tablespoons flour all purpose
2 tablespoons corn meal
1/8 teaspoon onion powder
1/8 teaspoon salt
1/8 teaspoon lemon pepper seasoning
3 tablespoons butter
1/8 teaspoon garlic powder
2 tablespoons parmesan cheese grated
Preheat oven to 450F.
Rinse fish and pat dry with paper towels.
In quart size ziplock bag, combine flour, corn meal, onion powder, salt, and lemon pepper.
Melt butter in shallow dish, add garlic powder to...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
462
Sodium
749mg
31% DV
Fat
28g
43% DV
Protein
29g
58% DV
Carbs
17g
5% DV
Fiber
7g
28% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat
9g
49%
Polysaturated Fat
10g
67%
Monosaturated Fat
7g
48%
Cholesterol
28mg
9%
Sodium
749mg
31%
Potassium
697mg
19%
Protein
29g
58%
% DAILY VALUE*
Total Carbohydrate
Fiber
7g
28%
Sugar
1g
2%
Vitamin A
327IU
6%
Vitamin B6
1mg
89%
Vitamin C
1mg
2%
Calcium
220mg
22%
Iron
3mg
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
