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30 minutes
4 servings
Adjust servings
dairy-free
gluten-free
(?)
Has gluten from:
breadcrumb
kid friendly
has meat
has pasta
has seafood
(?)
Has seafood from:
pacific cod
mediterranean
vegan
(?)
Not vegan due to:
pacific cod
vegetarian
(?)
Not vegetarian due to:
pacific cod
pescatarian
paleo
(?)
Not paleo due to:
breadcrumb
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 3.5% of RDA
• Calories: 17.7% of RDA
• Carbs: 5.2% of RDA
• Fat (total lipid): 22.1% of RDA
• Fiber: 6.6% of RDA
• Fructose: 1.4% of RDA
• Protein: 35.6% of RDA
• Sodium: 37.0% of RDA
• Sugar: 3.9% of RDA
• Vitamin A (IU): 3.1% of RDA
• Vitamin B6: 3.5% of RDA
• Vitamin C: 2.2% of RDA
• Iron: 8.1% of RDA
• Magnesium: 35.5% of RDA
• Manganese: 12.9% of RDA
• Niacin: 9.5% of RDA
• Potassium: 21.6% of RDA
• Zinc: 12.3% of RDA
If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.
 
MACROS
Carbohydrate
14.3
g
Calories
354
 
Fiber
1.84
g
Iron
1.53
mg
Protein
40.1
g
Sodium
500
mg
Sugars
1.21
g
Fat (total lipid)
13.5
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
3/4
cups
+
-
 
 
1
tbsp
+
-
 
minced.
 
1
tbsp
+
-
 
mix of black and white.
 
2
tsp
+
-
 
 
1
clove
+
-
 
minced.
 
1/4
tsp
+
-
 
 
1/4
tsp
+
-
 
 
2
tbsp
+
-
 
 
4
fillets
+
-
 
6 oz. each.
 
1/4
cups
+
-
 
 
1
tbsp
+
-
 
 
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PREPARATION
1.
Preheat oven to 400F.
2.
In a shallow bowl, combine breadcrumbs, parsley, lemon zest, sunflower seeds, pumpkin seeds, sesame seeds, minced garlic, salt, and pepper.
3.
Brush oil over one side of fillets; gently press into crumb mixture.
4.
Place crumb side up in a 13x9-in. baking dish coated with olive oil.
5.
Bake at 400° for 15-20 minutes or until fish flakes easily with a fork.
6.
Let cool for 5 minutes and then serve.
 
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
 
A gluten-free variant of this recipe can be made. Just substitute gluten-free breadcrumb for breadcrumb.
2.
Make it Wheat Free!
 
A wheat-free variant of this recipe can be made. Just substitute gluten-free breadcrumb for breadcrumb.
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 354
Protein 40.1 g
Carbohydrates 14.3 g
Iron 1.53 mg
Fiber 1.84 g
Calcium 34.9 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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