13Ingredients
450Calories
45Minutes

Ingredients

  • 4 potatoes (medium white, about 1 1/2 pounds, washed and scrubbed)
  • 2 tablespoons olive oil
  • 1/2 teaspoon sea salt (plus extra if necessary)
  • 1 cup panko breadcrumbs
  • 1 tablespoon cajun seasoning
  • 1 cup Crispy Rice Cereal (finely crushed)
  • 1 tablespoon dried parsley
  • 1 1/2 pounds cod fillet (cut into 2 inch by 4 inch pieces)
  • 2 eggs (beaten with 1 tablespoon water added)
  • cooking spray
  • lemon slices
  • tartar sauce
  • ketchup
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NutritionView more

450Calories
Sodium23%DV560mg
Fat17%DV11g
Protein78%DV40g
Carbs17%DV51g
Fiber24%DV6g

PER SERVING *

Calories450Calories from Fat100
% DAILY VALUE*
Total Fat11g17%
Saturated Fat1.5g8%
Trans Fat
Cholesterol180mg60%
Sodium560mg23%
Potassium1680mg48%
Protein40g78%
Calories from Fat100
% DAILY VALUE*
Total Carbohydrate51g17%
Dietary Fiber6g24%
Sugars5g10%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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