Cod Fish "Fry"
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 241.3
- Total Fat: 1.5 g
- Cholesterol: 93.6 mg
- Sodium: 170.6 mg
- Total Carbs: 12.5 g
- Dietary Fiber: 1.1 g
- Protein: 40.8 g
View full nutritional breakdown of Cod Fish "Fry" calories by ingredient
Number of Servings: 4
Ingredients
-
1.5 pounds Cod
1 cup panko
Seasonings to taste - I use basil (or oregano), marjoram, garlic, pepper and just a little cilantro
egg (egg white if preferred)
Tips
I find that spraying a little EVOO in the bottom of a glass pan will prevent sticking.
Directions
Preheat over to 400degrees
Mix panko and seasonings
Use egg/egg white and dredge with seasoned panko.
Serving Size: Makes approximate 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user KNACKERED_KITTY.
Mix panko and seasonings
Use egg/egg white and dredge with seasoned panko.
Serving Size: Makes approximate 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user KNACKERED_KITTY.