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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 482.6
  • Total Fat: 6.8 g
  • Cholesterol: 1.2 mg
  • Sodium: 2,126.6 mg
  • Total Carbs: 87.1 g
  • Dietary Fiber: 6.7 g
  • Protein: 18.2 g

View full nutritional breakdown of Baked White Fish calories by ingredient
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Baked White Fish

Submitted by: MSPOLLYANNA
Baked White Fish

Introduction

Baked Crusted White Cod Fish Baked Crusted White Cod Fish
Number of Servings: 1

Ingredients


    2 whole grain bread slices (two slice breads per person)
    ¼ cup of cropped parsley
    ¼ cup of cropped onion of your choice (shallots, scallion, red onion, white onion)
    1 tbs of Mrs. Dash salt free seasoning of your choice





Directions

Put slices of bread in a food processor until it looks like crumbs, set on a baking pan and bake in over for 10 minutes when ready set aside to cool. Mix in parsley, onions and seasoning in bread crumbs, pat dry the white cod fish then marinade in a fat free fish sauce of your choice. Bake the fish in a hot (450-degree) oven to crisp the coating without drying out the fish for 20 minutes, serve with whole grain rice or streamed vegetables or mix the rice with the vegetables.

Number of Servings: 1

Recipe submitted by SparkPeople user MSPOLLYANNA.






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