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Breaded Cod with Almonds and Prunes
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25 minutes
4 servings
Adjust servings
dairy-free
(?)
Has dairy from:
butter
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
butter
vegetarian
(?)
Not vegetarian due to:
pacific cod
pescatarian
paleo
(?)
Not paleo due to:
breadcrumb
This recipe has no customizations.
 
Nutrition to Note
This recipe has Sodium as 55.8% and Sugar as 58.3% (as a percentage of RDA).
 
You may need to take these into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 8.8% of RDA
• Calories: 20.2% of RDA
• Carbs: 14.7% of RDA
• Fat (total lipid): 26.6% of RDA
• Fiber: 21.6% of RDA
• Fructose: 1.1% of RDA
• Protein: 41.9% of RDA
• Sodium: 55.8% of RDA
• Sugar: 58.3% of RDA
• Vitamin A (IU): 31.2% of RDA
• Vitamin B6: 2.3% of RDA
• Vitamin C: 8.1% of RDA
• Iron: 8.6% of RDA
• Magnesium: 37.5% of RDA
• Manganese: 10.9% of RDA
• Niacin: 29.3% of RDA
• Potassium: 32.3% of RDA
• Zinc: 11.3% of RDA
If any nutritional component is greater than 50% of RDA (or any vitamin/mineral is greater than 400% of RDA), the recipe gets a “Nutrition to Note” rating.
 
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
40.4
g
Calories
404
 
Fiber
6.05
g
Iron
1.62
mg
Protein
47.1
g
Sodium
753
mg
Sugars
18.2
g
Fat (total lipid)
16.2
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
4
fillets
+
-
 
~6 oz.
 
3/4
tsp
+
-
 
 
1/4
tsp
+
-
 
 
3
tbsp
+
-
 
melted.
 
1
tbsp
+
-
 
freshly squeezed (about 1 lemon).
 
1/2
cups
+
-
 
 
3
tbsp
+
-
 
chopped.
 
2
tbsp
+
-
 
chopped.
 
1/2
cups
+
-
 
slivered.
 
1
cup
+
-
 
*optional*.
 
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PREPARATION
PREPARING THE COD
1.
Preheat oven to 425°F.
2.
Oil a 9- x 13-inch baking dish or medium oval baking dish.
3.
Sprinkle cod with salt and pepper to taste and arrange it in the dish.
4.
Drizzle it with half the melted butter and half the lemon juice.
5.
In a small bowl, combine bread crumbs, parsley and chives.
6.
Sprinkle the mixture over the cod on both sides and drizzle with remaining butter and lemon juice.
BAKING THE COD
7.
Bake just until bread crumbs are crisped and cod flakes easily with a fork, about 12 minutes.
TO SERVE
8.
Place each cod filet on a plate and sprinkle with slivered almonds. Top with prunes (if using).
 
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 Dairy Free!
 
A dairy-free variant of this recipe can be made. Just substitute Earth Balance Natural Buttery Stick for butter.
3.
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 404
Protein 47.1 g
Carbohydrates 40.4 g
Iron 1.62 mg
Fiber 6.05 g
Calcium 87.9 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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