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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 170.2
  • Total Fat: 13.2 g
  • Cholesterol: 24.8 mg
  • Sodium: 1,200.4 mg
  • Total Carbs: 1.9 g
  • Dietary Fiber: 0.9 g
  • Protein: 4.7 g

View full nutritional breakdown of Italian Cod (low carbs) calories by ingredient
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Italian Cod (low carbs)

Submitted by: SMBRYCE1

Introduction

Edited the recipe a bit 10/30/10 - This recipe can be made with any white fish. Initially it was made with 4 tablespoons progresso bread crumbs but I switch those with ground almonds and herms to reduce carbs Edited the recipe a bit 10/30/10 - This recipe can be made with any white fish. Initially it was made with 4 tablespoons progresso bread crumbs but I switch those with ground almonds and herms to reduce carbs
Number of Servings: 4

Ingredients

    1 fillet cod (divide in two)
    2 tsp salt
    1 tsp black pepper
    2 tbsp green onion
    3 tbsp fresh parsley
    15 almonds ground into flour (makes about 2 tbsp)
    1 tbsp Progresso Italian Bread Crumbs
    3 tbsp extra virgin olive oil
    Lemon Wedges

Directions

Divide cod fillet into 2 portions
use 1 tbsp extra virgin olive oil to grease bottom of one baking dish large enough to lay the fillet in. Spread oil on bottom of baking dish and lay fish on that.

Season fish with salt and pepper
mince 2 tbsp green onion and 3 tbsp parsley. Sprinkle evenly over fish.
Grind almonds and mix with 1 tablespoon progresso bread crumbs, then sprinkle evenly over top of fish
Drizzle remaining 3 tbsp extra virgin olive oil over fish and place into oven for 12-15 minutes in 425 degree oven. bake until fish is cooked evenly through (varies depending on size of fillet)

Serve with lemon wedges to squeeze over fish
Goes great with a spinach and greens salad

Makes 2-4 servings

Number of Servings: 4

Recipe submitted by SparkPeople user SMBRYCE1.






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