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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 269.1
  • Total Fat: 7.1 g
  • Cholesterol: 77.9 mg
  • Sodium: 164.6 mg
  • Total Carbs: 13.0 g
  • Dietary Fiber: 1.7 g
  • Protein: 35.7 g

View full nutritional breakdown of Garlic Crusted Cod calories by ingredient
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Garlic Crusted Cod

Submitted by: LLTS01


Number of Servings: 4

Ingredients


    * Cod (fish), 20 oz - 1 inch thick (cut in 4 piece)
    * 365 Whole Wheat Bread Crumbs (1 Serving=1/4 cup), 2 serving
    * *Eggbeaters, 0.25 cup (remove)
    * Parsley, 0.25 cup chopped
    * Garlic, 6 cloves chopped
    * Olive Oil, 1 tbsp
    * *Smart Balance Buttery Spread, 1 tbsp
    * Salt and pepper to taste

Directions

Preheat oven at 400.
Heat olive oil and butter. Add garlic and sautee until soft. Mix breadcrumbs, parsley, garlic with butter and olive oil, salt and pepper. Put egg in separate bowl.
Dip fish in egg. Dredge in breadcrumb mixture and place on oiled baking pan.
Bake in oven until browned, 15-18 minutes. Check fish for doneness.
Serve with lemon wedges.


Number of Servings: 4

Recipe submitted by SparkPeople user LLTS01.





TAGS:  Fish | Dinner | Fish Dinner |

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Member Ratings For This Recipe


  • Incredible!
    1 of 1 people found this review helpful
    I really enjoyed this! There was no parsley in the house, so I used herbs de Provence, and it had a wonderful delicate flavor and a fantastic texture. - 3/16/11

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