13 Ingredients
  • 4.5 ounces all-purpose flour (about 1 cup)
  • 1 1/2 cups panko (japanese breadcrumbs)
  • 3 tablespoons water
  • 1 large egg, lightly beaten
  • 1 1/4 pounds cod fillets (1/2 inch thick)
  • Cooking spray
  • 1/2 teaspoon kosher salt
  • 1/3 cup light mayonnaise
  • 2 tablespoons chopped kosher dill pickles
  • 1 tablespoon finely chopped red onion
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon capers, rinsed, drained, and chopped
  • 1 tablespoon fresh lemon juice
Nutrition
272
14% daily value
10 servings
                                       
                                            low-​sugar, dairy-​free
     

Fat

23% 15

Saturated

7% 1

Trans

- 0

Monounsaturated

- 8

Polyunsaturated

- 5

Carbs

7% 20

Carbs (net)

- 19

Fiber

3% 1

Sugars

- 1

Sugars, added

- 0

Protein

26% 13

Cholesterol

14% 43

Sodium

10% 246

Calcium

3% 33

Magnesium

6% 22

Potassium

8% 267

Iron

6% 1

Zinc

3% 0

Phosphorus

20% 140

Vitamin A

2% 17

Vitamin C

3% 2

Thiamin (B1)

10% 0

Riboflavin (B2)

7% 0

Niacin (B3)

10% 2

Vitamin B6

8% 0

Folate equivalent (total)

11% 44

Folate (food)

- 11

Folic acid

- 19

Vitamin B12

9% 1

Vitamin D

0% 1

Vitamin E

5% 1

Vitamin K

11% 9
Comments
 
×