12 Ingredients
  • 2 large egg whites, lightly beaten
  • 1/2 cup panko (Japanese breadcrumbs)
  • 4 (6-ounce) cod fillets
  • 1/2 teaspoon kosher salt, divided
  • 2 tablespoons canola oil
  • 1 cup grape tomatoes, quartered
  • 1/2 cup vertically sliced Vidalia or other sweet onion
  • 2 tablespoons fresh basil leaves
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon freshly ground black pepper
  • tomato soup
  • salad
Nutrition
253
13% daily value
4 servings
                                       
                                            high-​protein, low-​carb, low-​sugar, dairy-​free
     

Fat

13% 9

Saturated

4% 1

Trans

- 0

Monounsaturated

- 5

Polyunsaturated

- 2

Carbs

3% 9

Carbs (net)

- 8

Fiber

4% 1

Sugars

- 3

Sugars, added

- 0

Protein

67% 33

Cholesterol

24% 73

Sodium

15% 369

Calcium

6% 55

Magnesium

16% 65

Potassium

25% 872

Iron

5% 1

Zinc

6% 1

Phosphorus

52% 365

Vitamin A

5% 42

Vitamin C

19% 12

Thiamin (B1)

10% 0

Riboflavin (B2)

12% 0

Niacin (B3)

19% 4

Vitamin B6

24% 0

Folate equivalent (total)

5% 21

Folate (food)

- 26

Folic acid

- 0

Vitamin B12

26% 2

Vitamin D

0% 2

Vitamin E

13% 3

Vitamin K

18% 15
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