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Light and Cheesy Panko Crusted Cod

Source: All Recipes
Estimated Nutritional Profile
Nutrient Quantity
Protein (g)15.8664
Energy (kCal)271.1027
Carbohydrates (g)23.2089
Total fats (g)12.8908
  • Cuisine

    North American >> US >> US

  • Dietary Style

  • Preparation Time

    Cooking Time - 15 minutes, Preparation Time - 10 minutes

  • Source

    All Recipes

Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Preheat oven to 400 degrees F (200 degrees C). Lightly spray a baking pan with cooking spray. | 2. Prepare Idahoan Signature™ Russets Mashed Potatoes according to package directions. Keep warm. | 3. Mix bread crumbs, Parmesan cheese, garlic powder, salt, pepper, and parsley together in a bowl. Sprinkle each piece of cod with the bread crumb mixture. | 4. Lightly brush cod with the 1/4 cup honey mustard. | 5. Bake in preheated oven until fish starts to flake and becomes a golden brown, about 15 minutes. | 6. Mix yogurt, mayo, honey mustard, garlic powder, chives, salt, and pepper together in a bowl. Spoon over the fish when plating. | 7. Serve with a side of Idahoan Signature™ Russets Mashed Potatoes. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    non cooking spray - - - -
    fillet 6 cod - - - -
    honey mustard 1/4 cup 31.05 4.239 0.147 1.5
    panko bread crumb 1/2 cup - - - -
    parmesan cheese 1/3 cup grated 98.6667 10.6667 10.6667 1.3333
    garlic powder 1 teaspoon 10.261 2.2546 0.5131 0.0226
    parsley 1 teaspoon 0.45 0.0791 0.0371 0.0099
    salt pepper to taste - - - -
    yogurt sauce - - - -
    yogurt 1/2 cup 74.725 5.7085 4.2508 3.9812
    honey mustard 1 tablespoon 31.05 4.239 0.147 1.5
    garlic powder 1 tablespoon 10.261 2.2546 0.5131 0.0226
    chive 2 tablespoons chopped 1.8 0.261 0.1962 0.0438
    mayonnaise 1 tablespoon 54.15 0.0 0.0555 6.0
    salt pepper to taste - - - -

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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