Cod Fillets in Spicy Yogurt Marinade
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INGREDIENTS
INSTRUCTIONS
MMMMM------------------------FOR THE FISH----------------------------- 400 g Cod fillets; (13oz) 3 tb Sunflower oil Blend all the marinade ingredients together and pour over the cod fillets, leave to stand in the refrigerator for 30 minutes. Heat the oil in a large frying pan. Remove the fillets of fish from the marinade, cook in the frying pan for approximately 4-5 minutes on each side. Add the remaining marinade to the pan and heat through before serving. Notes This dish can be served with new potatoes and a leafy salad. NOTES : The spicy marinade lends itself beautifully with the firm texture of the cod fillets.
NOTES
Nutrition
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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| Serving Size: 1 Serving (53g) | ||
| Recipe Makes: 4 | ||
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| Calories: 71 | ||
| Calories from Fat: 46 (65%) | ||
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| Amt Per Serving | % DV | |
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| Total Fat 5.2g | 7 % | |
| Saturated Fat 0.7g | 4 % | |
| Monounsaturated Fat 3g | ||
| Polyunsanturated Fat 1.3g | ||
| Cholesterol 2.1mg | 1 % | |
| Sodium 25.9mg | 1 % | |
| Potassium 120.2mg | 3 % | |
| Total Carbohydrate 4.6g | 1 % | |
| Dietary Fiber 0.2g | 1 % | |
| Sugars, other 4.4g | ||
| Protein 2.1g | 3 % | |
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Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
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Calories per serving: 71
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