Ingredients For Cheesy Cod With Green Bean Salad Recipe
For the cod dish
100 milliliter Semi skimmed milk
200 gram Low fat hard cheese, grated
25 gram Plain flour
25 gram Fresh Breadcrumbs
2 teaspoon English mustard powder
1 teaspoon Worcestershire sauce
1 Garlic clove, peeled and crushed
Ground black pepper
1 Egg and 1 yolk
150 gram 6 skinless cod fillets, each weighing about each
Olive oil spray oil
For the green bean salad
1 tablespoon Olive oil
250 gram French beans, trimmed and halved
100 gram Cherry tomatoes, roughly chopped
sprig A handful basil sprigs
Nutrition value
211
calories per serving
11 g Fat14 g Protein13 g Carbs2 g FiberOther
Current Totals
11 g Fat
14 g Protein
13 g Carbs
2 g Fiber
MacroNutrients
Carbs
13 g
Protein
14 g
Fiber
2 g
Fats
Fat
11 g
Vitamins & Minerals
Calcium
227 mg
Iron
2 mg
Vitamin A
221 mcg
Vitamin B1
0 mg
Vitamin B2
0 mg
Vitamin B3
1 mg
Vitamin B6
0 mg
Vitamin B9
66 mcg
Vitamin B12
0 mcg
Vitamin C
10 mg
Vitamin E
1 mg
Copper
0 mcg
Magnesium
41 mg
Manganese
0 mg
Phosphorus
258 mg
Selenium
21 mcg
Zinc
2 mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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