Simple Baked Cod (Or Haddock)

Name: Simple Baked Cod (Or Haddock)
Yield: 4 servings
Ingredients: 2 tablespoons whole grain mustard; 1 tablespoon parmesan cheese, grated; 1 tablespoon breadcrumbs; 2 tablespoons olive oil; 1 teaspoon parsley; 6 pieces cod, serving size; 2 tablespoons tomatoes, chopped; salt and pepper, to taste

Vegetarian Dairy

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Ingredients

2 tablespoons whole grain mustard ⓘ
1 tablespoon parmesan cheese, grated ⓘ
1 tablespoon breadcrumbs ⓘ
2 tablespoons olive oil ⓘ
1 teaspoon parsley ⓘ
6 pieces cod, serving size
2 tablespoons tomatoes, chopped ⓘ
salt and pepper, to taste ⓘ

Instructions

Preheat oven to 190C/375F.
In a small bowl, mix together the mustard, Parmesan, breadcrumbs, olive oil and parsley and set aside.
Lay the cod pieces in a baking dish, flesh side up.
Spread the mustard mixture evenly over each piece of cod.
Sprinkle the chopped tomato over each piece.
Season with salt and pepper.
Pour the wine or stock around cod.
Bake for 10-12 minutes or until fish flakes.

Nutrition & Diet Analysis (per serving)

506 kcal 25% DV

Protein Fat Carbs

Macronutrients

Protein 21.3g 43% DV

Total Fat 28.9g 37% DV

Carbs 40.4g 15% DV

Fiber 9.5g 34% DV

Sugar 3g 6% DV

Electrolytes

Sodium 10274mg 100% DV

Potassium 1842.3mg 39% DV

Cholesterol 5mg 2% DV

Vitamins & Minerals

Vitamin A 29.5mcg 3% DV

Vitamin C 44.2mg 49% DV

Calcium 301mg 23% DV

Iron 16.3mg 91% DV

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

Ingredients

Instructions

Nutrition & Diet Analysis (per serving)

Macronutrients

Electrolytes

Vitamins & Minerals

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