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Full Online Book HomeLearning KitchenLow_fat - Seafood - Creole Cod
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Low_fat - Seafood -  Creole Cod Post by :WebErika Category :Learning Kitchen Author :Unknown Date :March 2012 Read :1984

Click below to download : Low_fat - Seafood - Creole Cod (Format : PDF)

Low_fat - Seafood - Creole Cod

2 teaspoons olive oil
2 teaspoons Dijon mustard
1/2 teaspoon salt
1/2 teaspoon Creole seasoning blend (such as Spice Island)
4 (6 ounce) cod fillets (about 1 inch thick)
cooking spray
1 tablespoon fresh lemon juice
chopped fresh parsley (optional)

Preheat oven to 400 degrees.

Combine first 4 ingredients; brush over fish. Place fish on a foil-lined baking sheet coated with cooking spray. Bake at 400 for 17 minutes or until fish flakes easily when tested with a fork. Drizzle juice evenly over fish; garnish with parsley, if desired.

148 cal, 3.5g fat, 27.2g pro, 0.8g carb, 0.1g fiber, 55mg chol, 0.5g iron, 523mg sod, 16mg calc.

Source: Cooking Light-11/02
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