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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)
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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)
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