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Nutrition Facts
Serving Size 282 g
(Approx. 3 Servings)
Amount Per Serving
Calories 360 Calories From Fat 60
% Daily Value*
Total Fat 7 g 11%
Saturated Fat 0.5 g 3%
Trans Fat 0.0 g
Cholesterol 60 mg 20%
Sodium 480 mg 20%
Total Carbohydrate 40 g 13%
Dietary Fiber 4 g 16%
Sugars 7 g
Protein 34 g
Vitamin A 10% • Iron 25%
Vitamin C 30% • Calcium 15%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
 
Nutrition Facts represent the ingredients displayed and are estimates only. We make no representations or warranties regarding the nutrition information provided. Adding optional ingredients or substituting products could alter the nutritional content of this recipe.
 
The dietary lifestyle and nutritional information are provided for educational purposes only. Product formulations may change; therefore, we recommend that you consult the product's label for nutrition information, contact the manufacturer for product related questions, and consult a healthcare provider for nutritional guidance specific to your needs. Since cooking times can vary, ensure that all recipe ingredients are cooked to a safe internal temperature according to USDA guidelines.

Oven Baked Fish Sandwich

Prep Time
20 minutes
Cook Time
20 minutes
Total Time
40 minutes
Serves
3  People

Ingredients

Recipe makes 3 Servings

1 Lb cod fillets, cut into 3 pieces
1 Tbsp powdered ranch dressing mix
1 cup(s) corn flakes, crushed
1/2 cup(s) non-fat Greek yogurt
1 Tsp mayonnaise
1 1/2 cup(s) shaved cabbage
1 Tsp Tabasco Pepper Sauce
1 small dill pickle, chopped
3 whole wheat English muffin, toasted
1 medium vine ripe tomato, sliced
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Instructions

1
Preheat oven to 400°F and line a sheet pan with foil.
2
Dry the cod well with paper towel and set aside.
3
Combine ranch with crushed corn flakes in a medium sized bowl.
4
Spoon 2 tablespoons of yogurt evenly over all sides of cod fillets then place fillets in corn flake mixture.
5
Transfer to prepared sheet pan. Lightly spray breaded fillets with non-stick spray and place in oven. Bake for 10 to 12 minutes.
6
In a separate bowl, mix together remaining yogurt, mayo, cabbage, tabasco and pickles. Toss to coat.
7
To build, place cooked fish on one half of the toasted muffin, followed by tomato and slaw. Top with the other half of muffin and serve.
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