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Pesto and Walnut Crusted Cod

Ingredient Amount Calories
Lemon juice 215.7g 47kcal
Walnuts 22.5g 147kcal
Yogurt plain nonfat greek 17.5g 10kcal
Cheese, parmesan, grated 10g 42kcal
Basil pesto 30g 112kcal
Cod atlantic, raw 340g 279kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 (6 Oz. Size) Cod Fillets (or Any Mild White Fish)
2 Tablespoons Basil Pesto
3 Tablespoons Walnuts, Chopped
1 Tablespoon Plain Greek Yogurt (or Mayo)
2 Tablespoons Freshly Grated Parmesan Or Romano Cheese
½ Lemon, Juiced
Kosher Salt And Ground Black Pepper, To Taste
Ingredients
2 (6 Oz. Size) Cod Fillets (or Any Mild White Fish)
2 Tablespoons Basil Pesto
3 Tablespoons Walnuts, Chopped
1 Tablespoon Plain Greek Yogurt (or Mayo)
2 Tablespoons Freshly Grated Parmesan Or Romano Cheese
½ Lemon, Juiced
Kosher Salt And Ground Black Pepper, To Taste

Nutrition Facts
Portion Size 318 g/ml
Amount Per Portion 319
Calories
% Daily Value *
Total Fat 16g 20%
Saturated Fat 2.7g 14%
Sodium 338mg 15%
Total Carbohydrate 11g 4%
Dietary Fiber 1.4g 5%
Sugar 3.7g
Protein 35g 71%
Vitamin D 1.5mcg 8%
Calcium 124mg 10%
Iron 1.2mg 7%
Potassium 914mg 19%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 46.4 mcg 5%
Thiamin [B1] 0.211 mg 18%
Riboflavin [B2] 0.226 mg 17%
Niacin [B3] 3.886 mg 24%
Pantothenic acid [B5] 0.56 mg 11%
Vitamin B6 0.576 mg 34%
Cobalamin [B12] 1.676 mcg 0%
Floate [B9] 48.845 mcg 0%
Vitamin C 43.584 mg 48%
Vitamin D 1.53 mcg 8%
Vitamin E 2.021 mg 13%
Vitamin K 29.984 mcg 25%
Betaine 0.204 mg 0%
Choline 124.832 mg 23%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 11 g 4%
Sugars 3.7 g 7%
Dietary fiber 1.4 g 5%
Carbohydrate 9.3 g 0%
Net carbs 7.3g
Aminoacids
Nutrient Amount DV
Alanine 1.94 g 0%
Arginine 2.1 g 0%
Aspartic acid 3.369 g 0%
Cysteine 0.355 g 0%
Glutamic acid 5.027 g 0%
Glycine 1.562 g 0%
Histidine 0.96 g 0%
Isoleucine 1.512 g 0%
Leucine 2.682 g 0%
Lysine 2.9 g 0%
Methionine 0.948 g 0%
Phenylalanine 1.306 g 0%
Proline 1.253 g 0%
Serine 1.386 g 0%
Threonine 1.431 g 0%
Tryptophan 0.369 g 0%
Tyrosine 1.112 g 0%
Valine 1.702 g 0%
Minerals
Nutrient Amount DV
Calcium 123.51 mg 10%
Copper 0.27 mg 30%
Fluoride 0 mcg 0%
Iron 1.19 mg 7%
Magnesium 87.36 mg 21%
Manganese 0.48 mg 21%
Phosphorus 450.8 mg 36%
Potassium 913.59 mg 19%
Selenium 60.37 mcg 110%
Sodium 337.95 mg 15%
Zinc 1.53 mg 14%
Other
Nutrient Amount DV
Water 254.012 g 0%
Ash 3.323 g 0%