Delightful Cod in the Microwave Recipe

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Delightful Cod in the Microwave
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Ingredients:

Directions:

  1. Place the cod fillets in a shallow microwave-safe dish.
  2. In a bowl, combine the tomatoes, onion, water, oil, lemon juice, parsley, garlic, basil and salt and spoon over cod.
  3. Sprinkle with seafood seasoning.
  4. Cover and microwave on high for 6 minutes or until fish flakes easily with a fork.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 153.61 Kcal (643 kJ)
Calories from fat 64.09 Kcal
% Daily Value*
Total Fat 7.12g 11%
Cholesterol 53.55mg 18%
Sodium 429.79mg 18%
Potassium 353.47mg 8%
Total Carbs 2.85g 1%
Sugars 1.39g 6%
Dietary Fiber 0.53g 2%
Protein 17.51g 35%
Vitamin C 6.8mg 11%
Iron 0.1mg 0%
Calcium 18.3mg 2%
Amount Per 100 g
Calories 89.18 Kcal (373 kJ)
Calories from fat 37.2 Kcal
% Daily Value*
Total Fat 4.13g 11%
Cholesterol 31.09mg 18%
Sodium 249.51mg 18%
Potassium 205.2mg 8%
Total Carbs 1.65g 1%
Sugars 0.81g 6%
Dietary Fiber 0.31g 2%
Protein 10.17g 35%
Vitamin C 3.9mg 11%
Calcium 10.6mg 2%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.6
    Points
  • 4
    PointsPlus

Good Points

  • saturated fat free

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