SparkPeople Advertisers Keep the Site Free

Nutrition Facts

  Servings Per Recipe: 4
  Serving Size: 1 serving

Amount Per Serving
  Calories 356.3
  Total Fat 9.0 g
      Saturated Fat 1.1 g
      Polyunsaturated Fat 0.5 g
      Monounsaturated Fat 0.2 g
  Cholesterol 104.3 mg
  Sodium 431.0 mg
  Potassium 468.3 mg
  Total Carbohydrate 20.9 g
      Dietary Fiber 0.1 g
      Sugars 1.7 g
  Protein 41.3 g
  Vitamin A 2.8 %
  Vitamin B-12 31.5 %
  Vitamin B-6 26.0 %
  Vitamin C 6.4 %
  Vitamin D 0.0 %
  Vitamin E 5.6 %
  Calcium 3.5 %
  Copper 3.4 %
  Folate 3.7 %
  Iron 8.4 %
  Magnesium 19.5 %
  Manganese 2.8 %
  Niacin 22.7 %
  Pantothenic Acid     3.3 %
  Phosphorus     26.0 %
  Riboflavin 8.5 %
  Selenium 96.7 %
  Thiamin 10.8 %
  Zinc 7.1 %


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


Calories in Fast & Crunchy Panko Crusted Baked Cod

View the full Fast & Crunchy Panko Crusted Baked Cod Recipe & Instructions
Submitted by: LSFARR76008
TAGS:  Fish | Dinner | Fish Dinner |

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Fast & Crunchy Panko Crusted Baked Cod

189 calories of Cod (fish), (1 fillet)

110 calories of Panko Bread Crumbs, (0.25 cup)

45 calories of Kraft Mayo Light Mayonnaise (Mayo), (1 tbsp)

5 calories of Grey Poupon Dijon Mustard, (1 tsp)

1 calories of Dill weed, dried, (0.50 tsp)

1 calories of Lemon Juice, (0.13 fl oz)


Nutrition & Calorie Comments  

Very tasty! One thing to note is that this is for four fillets. I wondered how much fish that was so I compared the calories in four fillets to ounces. That's about 25 ounces of fish for four servings. I changed it to 5 servings for a calorie savings! Submitted by:
BLOOMINGRUNNER

(2/19/13)
report inappropriate
This was great! I used mahi mahi, as that's all I had, but I'm sure any firm white fish would work. Yum! The Dijon mustard really adds a lot. I sprinkled the fish with garlic salt at the beginning too. My whole family loved it. Submitted by:
CALLMECARRIE

(4/8/12)
report inappropriate