Panko Baked Cod (Egg-Free, Nut-Free, Soy-Free)

Dairy Free
Health score
51%
Panko Baked Cod (Egg-Free, Nut-Free, Soy-Free)
45 min.
4
212kcal

Suggestions

Ingredients

  • fillet cod white (I used scrod, a bargain at $3.99/lb this week)
  • cloves garlic finely minced
  • teaspoon hungarian paprika sweet
  • teaspoon lemon pepper seasoning 
  • teaspoon olive oil per fillet worked well)
  • cup panko bread crumbs 
  • pinch lawry's seasoned salt 

Equipment

  • bowl
  • baking sheet
  • oven

Directions

  1. Preheat oven to 35
  2. Combine bread crumbs, lemon pepper, paprika, (my addition of seasoned salt) and garlic.In a medium bowl, add olive oil and coat fish fillets well.
  3. Transfer fillets to bread crumb picture, one at a time, and coat on both sides evenly.
  4. Place breaded fillets on a baking sheet and bake for 20-25 minutes or until the crust is golden brown.

Nutrition Facts

Calories212kcal
Protein63.5%
Fat13.29%
Carbs23.21%

Properties

Glycemic Index
19.25
Glycemic Load
0.22
Inflammation Score
-5
Nutrition Score
15.15999998217%

Flavonoids

Myricetin
0.02mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:212.39kcal
10.62%
Fat:3.02g
4.65%
Saturated Fat:0.56g
3.5%
Carbohydrates:11.88g
3.96%
Net Carbohydrates:10.88g
3.95%
Sugar:1g
1.11%
Cholesterol:73.1mg
24.37%
Sodium:212mg
9.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.5g
65%
Selenium:60.32µg
86.17%
Phosphorus:374.51mg
37.45%
Vitamin B12:1.6µg
26.66%
Vitamin B6:0.47mg
23.27%
Vitamin B3:4.57mg
22.84%
Potassium:755.57mg
21.59%
Vitamin B1:0.28mg
18.63%
Magnesium:62.97mg
15.74%
Manganese:0.26mg
13.01%
Vitamin B2:0.18mg
10.57%
Vitamin D:1.53µg
10.2%
Vitamin E:1.4mg
9.31%
Iron:1.56mg
8.64%
Folate:28.33µg
7.08%
Zinc:1.03mg
6.85%
Vitamin A:317.14IU
6.34%
Calcium:60.74mg
6.07%
Copper:0.1mg
5.03%
Fiber:1.01g
4.03%
Vitamin B5:0.37mg
3.71%
Vitamin K:3.01µg
2.86%
Vitamin C:2.17mg
2.63%