Panko Encrusted Cod Recipe

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Ingredients:

Serving

2 lbs cod, cut into serving size pieces
2 cups panko breadcrumbs
1 egg
1 egg white
1/2 tsp garlic salt
1/2 tsp onion powder
1/8 tsp black pepper
cooking spray

Directions:

Heat over to 450 degrees.
Spray large cookie sheet with cooking spray.
Beat egg and egg white into bowl.
Place panko in bowl with seasonings.
Dip fish into egg, then into panko, pressing panko into fish.
Place fish on cookie sheet, after all fish is coated, spray fish with cooking spray.
Bake for approximately 15 minutes until coating is nicely browned and fish flakes easily.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	194.96 Kcal (816 kJ)
Calories from fat	27.93 Kcal
		% Daily Value*
Total Fat	3.1g	5%
Cholesterol	98.33mg	33%
Sodium	758.96mg	32%
Potassium	376.96mg	8%
Total Carbs	12.15g	4%
Sugars	0.07g	0%
Dietary Fiber	0.83g	3%
Protein	26.62g	53%
Iron	0.9mg	5%
Calcium	17.6mg	2%

Amount Per 100 g
Calories	80.06 Kcal (335 kJ)
Calories from fat	11.47 Kcal
		% Daily Value*
Total Fat	1.27g	5%
Cholesterol	40.38mg	33%
Sodium	311.65mg	32%
Potassium	154.79mg	8%
Total Carbs	4.99g	4%
Sugars	0.03g	0%
Dietary Fiber	0.34g	3%
Protein	10.93g	53%
Iron	0.4mg	5%
Calcium	7.2mg	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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

4

Points
4

PointsPlus

Good Points

low fat,
saturated fat free,
sugar free

Bad Points

High in Sodium

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