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Crisp Baked Lemon Cod
- prep: 0 hr
- cook: 0 hr
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Baking the cod on a wire rack allows the fish to get crisp on all sides.
Ingredients
- 2 cups toasted-rice cereal, such as Rice Chex, crushed
- 1/4 cup extra-virgin olive oil
- 1/4 cup chopped fresh flat-leaf parsley
- 2 teaspoons finely grated lemon zest (from 2 lemons)
- 3/4 teaspoon coarse salt
- 4 cod fillets (4 ounces each), skinned
- 3 ounces baby spinach (4 cups)
Instructions
Click Here For Step-By-Step Instructions
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Nutrition
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 386 % Daily Value *
- Total Fat: 16 g 24.39%
- Saturated Fat: 2 g 11.58%
- Trans Fat: 0 g %
- Cholesterol: 99 mg 33.11%
- Sodium: 607 mg 25.28%
- Calcium: 98 mg 9.76%
- Potassium: 995 mg 28.42%
- Magnesium: 0 mg 0%
- Iron: 7 mg 40.68%
- Zinc: 0 mg 0%
- Total Carbohydrate: 15 g %
- Dietary Fiber: 2 g 6.45%
- Sugar: 2 g
- Protein: 44 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 1 g
- Omega 6 Fatty Acid: 1 g
- Vitamin A 92.58%
- Vitamin C 56.36%
- Vitamin D 29.74%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat3
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch1
- Exchange - Vegetables0
- Exchange - Lean Meat6
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total1 oz-eq
- MyPlate - Vegetable Total1 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total6 oz-eq
