Oh My Cod! Recipe

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Ingredients:

Serving

20 oz cod fish fillets (4 pieces defrosted)
1/2 tsp olive oil
1/2 tsp thyme leaves
1 tsp dried parsley
1/2 tsp smoked paprika
1/2 lemon , zest
1/2 tsp salt , to taste
1/4 tsp pepper
1 tbsp olive oil
1/2 tsp brown sugar
1 bulb roasted garlic, removed from skin and mashed
4 tbsp panko breadcrumbs

Directions:

Rub oil all over fillets.
Place in greased baking dish.
Combine, thyme, parsley, paprika, lemon zest, salt, pepper, olive oil, brown sugar and garlic.
Place mixture on top of fillets.
Sprinkle panko over cod.
Leave at room temperature while the oven preheats to 450 degrees.
Bake 8 to 10 minutes or until cod flakes easily when tested with a fork. Or until until the fish reaches an internal temperature of 145 degrees. Serve with lemon wedges.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	157.51 Kcal (659 kJ)
Calories from fat	42.17 Kcal
		% Daily Value*
Total Fat	4.69g	7%
Cholesterol	66.58mg	22%
Sodium	769.44mg	32%
Potassium	360.61mg	8%
Total Carbs	4.38g	1%
Sugars	0.66g	3%
Dietary Fiber	0.68g	3%
Protein	21.98g	44%
Vitamin C	4.4mg	7%
Iron	0.4mg	2%
Calcium	17.4mg	2%

Amount Per 100 g
Calories	92.3 Kcal (386 kJ)
Calories from fat	24.71 Kcal
		% Daily Value*
Total Fat	2.75g	7%
Cholesterol	39.02mg	22%
Sodium	450.87mg	32%
Potassium	211.31mg	8%
Total Carbs	2.57g	1%
Sugars	0.38g	3%
Dietary Fiber	0.4g	3%
Protein	12.88g	44%
Vitamin C	2.6mg	7%
Iron	0.2mg	2%
Calcium	10.2mg	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.