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
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)

35 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!
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.