20 Ingredients
  • 2 cups 2% reduced-fat milk
  • 1 pound cod fillets, cut into 2-inch pieces
  • 1/2 cup panko (Japanese breadcrumbs), divided
  • 2 tablespoons minced fresh flat-leaf parsley
  • 1 tablespoon grated onion
  • 1 1/4 teaspoons grated lemon rind
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 large egg, lightly beaten
  • 1 large egg white, lightly beaten
  • 1 garlic clove, minced
  • 2 tablespoons fresh lemon juice, divided
  • 2 tablespoons olive oil, divided
  • 1/4 cup canola mayonnaise
  • 1 tablespoon chopped fresh flat-leaf parsley
  • 1 teaspoon chopped fresh dill
  • 1 teaspoon Dijon mustard
  • 1 teaspoon fresh lemon juice
  • 1/2 teaspoon minced fresh garlic
  • 1/4 teaspoon freshly ground black pepper
Nutrition
369
18% daily value
4 servings
                                       
                                            low-​carb
     

Fat

35% 23

Saturated

23% 5

Trans

- 0

Monounsaturated

- 9

Polyunsaturated

- 8

Carbs

4% 13

Carbs (net)

- 12

Fiber

3% 1

Sugars

- 7

Sugars, added

- 0

Protein

55% 28

Cholesterol

37% 111

Sodium

23% 551

Calcium

20% 198

Magnesium

13% 56

Potassium

15% 713

Iron

6% 1

Zinc

12% 1

Phosphorus

54% 375

Vitamin A

13% 114

Vitamin C

11% 10

Thiamin (B1)

13% 0

Riboflavin (B2)

31% 0

Niacin (B3)

16% 3

Vitamin B6

29% 0

Folate equivalent (total)

7% 27

Folate (food)

- 27

Folic acid

- 0

Vitamin B12

75% 2

Vitamin D

18% 3

Vitamin E

13% 2

Vitamin K

43% 52
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