Perfect Ten Baked Cod

Popular
Health score
6%
Perfect Ten Baked Cod
35 min.
4
166kcal

Suggestions

Ingredients

  • 2 tablespoons butter 
  • 0.5  sleeve buttery round crackers crushed ritz® such as
  • 1 pound cod loin thick-cut
  • 0.3 cup cooking wine dry white
  • 1 tablespoon parsley fresh chopped
  • 1 tablespoon green onion chopped
  • 1  optional: lemon cut into wedges

Equipment

  • bowl
  • oven
  • baking pan
  • microwave

Directions

  1. Preheat oven to 400 degrees F (200 degrees C).
  2. Place 2 tablespoons butter in a microwave-safe bowl; melt in microwave on high, about 30 seconds. Stir buttery round crackers into melted butter.
  3. Place remaining 2 tablespoons butter in a 7x11-inch baking dish. Melt in the preheated oven, 1 to 3 minutes.
  4. Remove dish from oven.
  5. Coat both sides of cod in melted butter in the baking dish.
  6. Bake cod in the preheated oven for 10 minutes.
  7. Remove from oven; top with lemon juice, wine, and cracker mixture.
  8. Place back in oven and bake until fish is opaque and flakes easily with a fork, about 10 more minutes.
  9. Garnish baked cod with parsley and green onion.
  10. Serve with lemon wedges.

Nutrition Facts

Calories166kcal
Protein53.14%
Fat38.31%
Carbs8.55%

Properties

Glycemic Index
38.63
Glycemic Load
0.54
Inflammation Score
-5
Nutrition Score
10.652608653773%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Eriodictyol
5.77mg
Hesperetin
7.59mg
Naringenin
0.21mg
Apigenin
2.15mg
Luteolin
0.52mg
Kaempferol
0.04mg
Myricetin
0.28mg
Quercetin
0.48mg

Nutrients percent of daily need

Calories:165.99kcal
8.3%
Fat:6.62g
10.18%
Saturated Fat:3.78g
23.62%
Carbohydrates:3.32g
1.11%
Net Carbohydrates:2.49g
0.9%
Sugar:0.9g
1%
Cholesterol:63.81mg
21.27%
Sodium:111.64mg
4.85%
Alcohol:1.54g
100%
Alcohol %:1.18%
100%
Protein:20.65g
41.29%
Selenium:37.76µg
53.94%
Phosphorus:241.06mg
24.11%
Vitamin C:17.06mg
20.67%
Vitamin K:20.36µg
19.39%
Vitamin B12:1.04µg
17.4%
Vitamin B6:0.31mg
15.46%
Potassium:528.05mg
15.09%
Vitamin B3:2.42mg
12.12%
Magnesium:40.96mg
10.24%
Vitamin D:1.02µg
6.8%
Vitamin B1:0.1mg
6.76%
Vitamin A:325.42IU
6.51%
Vitamin E:0.96mg
6.38%
Vitamin B2:0.09mg
5.11%
Iron:0.74mg
4.09%
Zinc:0.57mg
3.8%
Folate:14.02µg
3.5%
Fiber:0.84g
3.35%
Calcium:31.23mg
3.12%
Vitamin B5:0.25mg
2.46%
Manganese:0.05mg
2.43%
Copper:0.05mg
2.28%
Source:Allrecipes