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Pesto and Walnut Crusted Cod
- prep: 10 min
- cook: 13 min
- total: 23 min
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SaveIngredients
- 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
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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