Main DishesJanuary 12, 2014
Calories
348
Sodium
154mg
6% DV
Fat
27g
42% DV
Protein
9g
19% DV
Carbs
15g
5% DV
Fiber
3g
15% DV
Fish in a Sea of Milk
162
The dual action of dusting the fish with flour and baking it on a bed of milk and onions locks in moisture, keeping this dish light and tasty!
2
2 cod fillets
1 cup coconut milk (or regular milk)
½ medium onion, sliced
2 tbsp flour
Freshly ground black pepper
1 cup coconut milk (or regular milk)
½ medium onion, sliced
2 tbsp flour
Freshly ground black pepper
Preheat oven to 350ºF.
Slice onion and place on bottom of a glass baking dish in a single layer. Place cod fillets on top of onions. Dust fish with flour; then generously grind black pepper over fish. Pour milk around fish in bottom of dish.
Bake in preheated oven for 10-20 minutes, or until fish are cooked through and flake easily.
Nutritions
Calories
348
Sodium
154mg
6% DV
Fat
27g
42% DV
Protein
9g
19% DV
Carbs
15g
5% DV
Fiber
3g
15% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat22g111%
Polysaturated Fat2g18%
Monosaturated Fat2g14%
Cholesterol1mg0%
Sodium154mg6%
Potassium483mg13%
Protein9g19%
% DAILY VALUE*
Total Carbohydrate
Fiber3g15%
Sugar3g6%
Vitamin A2IU0%
Vitamin B60.49999999999999994mg24%
Vitamin C4mg7%
Calcium57mg5%
Iron4mg26%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.