Baked Cod with Crispy Cracker Crumbs

5 40 317
Ingredients Minutes Calories
Prep Cook Servings
15 min 25 min 4
Baked Cod with Crispy Cracker Crumbs
Health Highlights

Ingredients


681 gm Cod (fresh or frozen)
12 cracker Whole-wheat cracker, low sodium (H-E-B Whole Wheat ITZ-Acrushed)
2 tbsp Parmesan cheese, grated
1 tbsp Butter, salted (melted)
3 tbsp Olive Oil, Extra Virgin

Instructions


  1. Preheat oven to 400ºF and line a baking sheet with parchment or foil.
  2. Combine crackers, oil, butter and cheese. Mix well.
  3. Place cod on baking sheet and season to taste with salt and pepper
  4. Top cod with cracker crumbs and place in oven. Bake 20 minutes until fish is cooked through.
  5. Serve with wilted spinach or sautéed green beans.

Nutrition Facts

Per Portion

Calories 317
Calories from fat 155
Calories from saturated fat 41
Total Fat 17.3 g
Saturated Fat 4.6 g
Trans Fat 0.2 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 8.9 g
Cholesterol 84 mg
Sodium 193 mg
Potassium 745 mg
Total Carbohydrate 8.6 g
Dietary Fiber 1.3 g
Sugars 0.1 g
Protein 32 g

Dietary servings

Per Portion


Grain 0.4
Meat 1.9

Energy sources


Pygal10%407.385653382414111.6328092783601349%452.1147098594743244.9953109989710641%295.88427318000765170.0078612050825810%49%41%CarbohydratesFatProtein

Meal Type(s)

Main




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