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John Fiscus: "Good but the lemon caper sauce didn’t do it for u…" Read More
18Ingredients
30Minutes
190Calories
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Ingredients
US|METRIC
4 SERVINGS
- 1/4 cup plain greek yogurt (fat free)
- 3 Tbsp. light mayonnaise
- 1 Tbsp. capers (drained)
- 1 Tbsp. minced chives (fresh)
- 1 tsp. fresh lemon juice
- 1/4 tsp. kosher salt
- 1/8 tsp. black pepper
- cooking spray (I use a mister)
- 1 lb. skinless cod fillet (Alaskan, about 1-inch thick, thawed if frozen)
- 3 large egg whites
- 1 Tbsp. Dijon mustard
- 1/2 lemon (squeezed)
- 1/8 tsp. paprika
- 1/8 tsp. black pepper
- 1 cup panko crumbs (plain)
- 1 1/2 tsp. Old Bay Seasoning
- 2 tsp. parsley flakes (dried)
- 1/2 tsp. paprika
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NutritionView More
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190Calories
Sodium
Fat
Carbs
Fiber
Potassium
Calories190Calories from Fat50 |
% DAILY VALUE |
Total Fat6g9% |
Saturated Fat1g5% |
Trans Fat |
Cholesterol55mg18% |
Sodium410mg17% |
Potassium590mg17% |
Protein25g |
Calories from Fat50 |
% DAILY VALUE |
Total Carbohydrate10g3% |
Dietary Fiber1g4% |
Sugars2g |
Vitamin A6% |
Vitamin C20% |
Calcium6% |
Iron4% |
* 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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Reviews(1)
John Fiscus 6 years ago
Good but the lemon caper sauce didn’t do it for us. Will tweak it the next time.