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Nutrition Facts
Serving Size 117 g
(Approx. 4 Servings)
Amount Per Serving
Calories 170 Calories From Fat 50
% Daily Value*
Total Fat 6 g 9%
Saturated Fat 1 g 5%
Trans Fat 0.0 g
Cholesterol 45 mg 15%
Sodium 230 mg 10%
Total Carbohydrate 9 g 3%
Dietary Fiber 2 g 8%
Sugars 1 g
Protein 20 g
Vitamin A 0% Iron 2%
Vitamin C 10% Calcium 2%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
 
Nutrition Facts represent the ingredients displayed. Adding optional ingredients or substituting products could alter the nutritional content of this recipe.
 
The dietary lifestyle and nutritional information are provided for educational purposes only. Product formulations may change; therefore, we recommend that you consult the product's label for nutrition information, contact the manufacturer for product related questions, and consult a healthcare provider for nutritional guidance specific to your needs. Since cooking times can vary, ensure that all recipe ingredients are cooked to a safe internal temperature according to USDA guidelines.
Almond Crusted Cod
Prep Time
5 minutes
Cook Time
12 minutes
Total Time
17 minutes
Serves
4  People

Ingredients

Recipe makes 4 Servings

1 non-stick cooking spray
1/4 cup(s) whole wheat bread crumbs
2 Tbsp slivered almonds
1/4 Tsp salt
1/2 Tsp black pepper
1 Tbsp H-E-B Extra Virgin Olive Oil
4 Oz cod filets, fresh or thawed
2 Tbsp nonfat plain Greek yogurt
1 lemon, quartered
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Instructions

1
Preheat oven to 400°F. Line a baking sheet with foil and spray with non-stick cooking spray. Set aside.
2
In a small bowl combine bread crumbs, slivered almonds, salt, pepper, and olive oil until well-mixed.
3
Pat fish filets dry with paper towels and arrange on prepared baking sheet.
4
Brush top and sides of each filet with 1/2 Tablespoon Greek yogurt and press a generous amount of bread crumb mixture into the fish.
5
Bake 10-12 minutes until fish is cooked through. Turn on broiler and broil fish 1 minute or until topping is golden brown. Serve with lemon.

Source:

H-E-B

 
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