Directions:
- Preheat oven to 400ºF. Coat a shallow baking pan with cooking spray.
- Season both sides of cod with salt and black pepper. Place fish in prepared pan and set aside.
- In a food processor, combine spinach, sour cream, onion and garlic powder; process until smooth. (Note: If you donâ??t have a food processor, combine spinach ingredients in a blender or mix together by hand.)
- Spoon spinach mixture evenly over cod in pan. Cover pan with foil and bake 10 minutes. Uncover and bake until fish is fork-tender, about 5 minutes more. Yields 1 piece of cod, about 1/3 cup of spinach mixture and 3/4 cup of squash per serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 152 Kcal (636 kJ) | ||
| Calories from fat | 6.43 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.71g | 1% | |
|---|---|---|---|
| Cholesterol | 67.9mg | 23% | |
| Sodium | 579.32mg | 24% | |
| Potassium | 794.49mg | 17% | |
| Total Carbs | 10.27g | 3% | |
| Sugars | 3.07g | 12% | |
| Dietary Fiber | 3.35g | 13% | |
| Protein | 25.67g | 51% | |
| Vitamin C | 22.5mg | 38% | |
| Vitamin A | 0.7mg | 24% | |
| Iron | 1.4mg | 8% | |
| Calcium | 142.2mg | 14% | |
| Amount Per 100 g | |||
| Calories | 45.36 Kcal (190 kJ) | ||
| Calories from fat | 1.92 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.21g | 1% | |
|---|---|---|---|
| Cholesterol | 20.26mg | 23% | |
| Sodium | 172.87mg | 24% | |
| Potassium | 237.07mg | 17% | |
| Total Carbs | 3.06g | 3% | |
| Sugars | 0.92g | 12% | |
| Dietary Fiber | 1g | 13% | |
| Protein | 7.66g | 51% | |
| Vitamin C | 6.7mg | 38% | |
| Vitamin A | 0.2mg | 24% | |
| Iron | 0.4mg | 8% | |
| Calcium | 42.4mg | 14% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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