Herb Crusted Cod

February 05, 2015

120

this healthy dish of Atlantic cod crusted with a blast of herbs for that earthly taste

8 oz. of cod

2 tablespoons of oregano

2 tablespoons of parsley

2 tablespoons of basil

1 whole lemon

Salt and pepper to taste

2 tablespoons of oil (vegetable or olive)

Step 1: pre-heat a medium skillet over med-high heat, and add the oil. Step 2: mix the basil, oregano and parsley on a plate, next add some lemon zest to the herbs Step 3: coat the fish completely in the herbs and set carefully in the hot pan. Cook for 3 to 4 minutes Or until the fish is really starting to break apart, try to move the fish as little as possible. Serve with fresh squeezed lemon and enjoy

Nutritions

Calories
1146

Sodium
10mg
0% DV

Fat
99g
152% DV

Protein
3g
6% DV

Carbs
12g
4% DV

Fiber
5g
21% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 25g 128%

Polysaturated Fat 12g 77%

Monosaturated Fat 61g 381%

Cholesterol 622mg 208%

Sodium 10mg 0%

Potassium 208mg 5%

Protein 3g 6%

% DAILY VALUE^*

Total Carbohydrate

Fiber 5g 21%

Sugar 3g 7%

Vitamin A 109209IU 2184%

Vitamin B6 1mg 66%

Vitamin C 59mg 99%

Calcium 67mg 6%

Iron 2mg 12%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Diabetic-Friendly Sugar Free Low-Calorie American Kosher Dinner Low-Fat Holidays/Special Occasions Fish Low-Carbohydrate Pan Fried