• prep: 10 min
  • cook: 13 min
  • total: 23 min
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  • servings:
  • Ingredients

    • 2 6 oz cod fillets (or any mild white fish)
    • juice of 1/2 a lemon
    • kosher salt and ground black pepper to taste
    • 2 tablespoons of basil pesto
    • 3 tablespoons of walnuts, chopped
    • 1 tablespoon of plain Greek yogurt (can sub. with mayonnaise)
    • 2 tablespoons of freshly grated parmesan or romano cheese

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 748 % Daily Value *
    • Total Fat: 36 g 55.11%
    • Saturated Fat: 13 g 65.35%
    • Trans Fat: 0 g %
    • Cholesterol: 67 mg 22.32%
    • Sodium: 307 mg 12.78%
    • Calcium: 959 mg 95.89%
    • Potassium: 2260 mg 64.57%
    • Magnesium: 0 mg 0%
    • Iron: 19 mg 105.72%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 96 g %
    • Dietary Fiber: 32 g 129.84%
    • Sugar: 17 g
    • Protein: 35 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 3 g
    • Omega 6 Fatty Acid: 8 g
    • Vitamin A 33.45%
    • Vitamin C 109.6%
    • Vitamin D 0.53%
    • * 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 - Fat6
    • Exchange - Fruit5
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables1
    • Exchange - Lean Meat2
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit1 c
    • MyPlate - Dairy1 c
    • MyPlate - Protein Total3 oz-eq

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