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Ингредиенты
- 1/2 lb cod fillets thawed if necessary Salt to taste Freshly-grnd black pepper to taste
- 1 x tomato peeled, minced
- 1 1/2 tsp minced green onion
- 1/4 tsp basil crushed
- 1/4 tsp oregano crushed
- 1 tsp butter or possibly margarine
- 1/4 c. shredded Monterey Jack cheese
- 1 Tbsp. grated Parmesan cheese
Инструкции
- Cut cod into serving-size pcs; place in buttered baking dish. Sprinkle with salt and pepper. Combine tomato, onion and seasonings; spoon over cod. Dot with butter.
- Bake at 450 degrees 8 to 10 min or possibly till cod flakes easily when tested with a fork. Sprinkle with cheeses; bake till melted.
- This recipe yields 2 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 162g | |
| Recipe makes 2 servings | |
| Calories 179 | |
| Calories from Fat 69 | 39% |
| Total Fat 7.74g | 10% |
| Saturated Fat 4.5g | 18% |
| Trans Fat 0.0g | |
| Cholesterol 69mg | 23% |
| Sodium 190mg | 8% |
| Potassium 557mg | 16% |
| Total Carbs 1.5g | 0% |
| Dietary Fiber 0.4g | 1% |
| Sugars 0.88g | 1% |
| Protein 24.93g | 40% |
