Crispy Cod Fillets

Seafood
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Ingredients

  • 1/4 cup seasoned dry bread crumb ⓘ
  • 4 4 haddock fillets (4 fillets = 1 pound) or 4 flounder fillets, thawed if frozen (4 fillets = 1 pound) ⓘ
  • 1/4 teaspoon salt ⓘ
  • 1/8 teaspoon ground black pepper ⓘ
  • Pam cooking spray, grilling spray ⓘ
  • 1 tablespoon fresh lemon juice ⓘ

Instructions

  1. Place bread crumbs in shallow dish; set aside.
  2. Rinse fish; pat dry with paper towels. Sprinkle evenly with salt and pepper. Add to bread crumbs; turn over to completely coat both sides of each fillet.
  3. Spray large skillet with grilling spray; heat 1 minute over medium-high heat. Add fish; cook 10 minutes or until fish flakes easily with fork (145°F), turning after 5 minutes. Remove from pan. Drizzle with lemon juice.

Nutrition & Diet Analysis (per serving)

367 kcal 18% DV
Protein Fat Carbs

Macronutrients

Protein 7.9g 16% DV
Total Fat 23.2g 30% DV
Carbs 36.2g 13% DV
Fiber 6.6g 24% DV
Sugar 0.5g 1% DV

Electrolytes

Sodium 9845.3mg 100% DV
Potassium 467.3mg 10% DV
Cholesterol 24.3mg 8% DV

Vitamins & Minerals

Vitamin A 37.5mcg 4% DV
Vitamin C 0.4mg
Vitamin D 0.1mcg 1% DV
Calcium 126.8mg 10% DV
Iron 2.9mg 16% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Explore Ingredients

haddock bread lemon juice cooking spray ground black pepper salt

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