Directions:
- Preheat oven to 450 degrees F (230 degrees C).
- In a small shallow bowl, stir together the bread crumbs, cheese, cornmeal, oil, italian seasoning, garlic powder and pepper; set aside.
- Coat the rack of a broiling pan with cooking spray.
- Place the cod on the rack, folding under any thin edges of the filets.
- Brush with the egg white, then spoon the crumb mixture evenly on top.
- Bake in a preheated oven for 10 to 12 minutes or until the fish flakes easily when tested with a fork and is opaque all the way through.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 66.33 Kcal (278 kJ) | ||
| Calories from fat | 18.7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.08g | 3% | |
|---|---|---|---|
| Cholesterol | 15.52mg | 5% | |
| Sodium | 166.61mg | 7% | |
| Potassium | 90.83mg | 2% | |
| Total Carbs | 4.43g | 1% | |
| Sugars | 0.43g | 2% | |
| Dietary Fiber | 0.31g | 1% | |
| Protein | 6.58g | 13% | |
| Iron | 0.2mg | 1% | |
| Calcium | 36.1mg | 4% | |
| Amount Per 100 g | |||
| Calories | 116.21 Kcal (487 kJ) | ||
| Calories from fat | 32.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.64g | 3% | |
|---|---|---|---|
| Cholesterol | 27.18mg | 5% | |
| Sodium | 291.89mg | 7% | |
| Potassium | 159.12mg | 2% | |
| Total Carbs | 7.77g | 1% | |
| Sugars | 0.74g | 2% | |
| Dietary Fiber | 0.54g | 1% | |
| Protein | 11.53g | 13% | |
| Iron | 0.4mg | 1% | |
| Calcium | 63.3mg | 4% | |
* 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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