If you're looking for a delicious and nutritious seafood option, look no further than 2 pieces (113 g) Tortilla Crusted Cod. With only 200 calories per serving, it's a guilt-free way to enjoy your favorite fish.
Not only is this dish low in calories, it's also packed with protein and healthy fats. Each serving weighs 113 g and contains 17 g of protein and only 10 g of fat. Plus, with just 14 g of carbohydrates, it's a great option for anyone watching their carb intake.
If you're looking for a simple and tasty way to add more fish to your diet, Tortilla Crusted Cod is a great option. Keep reading to learn more about this delicious dish and how to prepare it.
Calories per serving
Each serving of Tortilla Crusted Cod contains 200 calories.
Weight per serving
Each serving of Tortilla Crusted Cod weighs 113 g.
Protein per serving
Each serving of Tortilla Crusted Cod contains 17 g of protein.
Carbohydrates per serving
Each serving of Tortilla Crusted Cod contains 14 g of carbohydrates.
Fat per serving
Each serving of Tortilla Crusted Cod contains 10 g of fat.
Fiber per serving
Each serving of Tortilla Crusted Cod contains 1 g of fiber.
Sodium per serving
Each serving of Tortilla Crusted Cod contains 420 mg of sodium.
Ingredients
For the Tortilla Crusted Cod, you'll need: 2 pieces of cod (113 g each), 1/2 cup crushed tortilla chips, 1/4 cup all-purpose flour, 2 tbsp olive oil, 1 egg, 1 tbsp water, salt, and pepper.
Preparation
1. Preheat oven to 400°F. 2. Season cod with salt and pepper. 3. In a shallow dish, combine crushed tortilla chips and flour. 4. In another shallow dish, beat egg with water. 5. Dip each piece of cod into egg mixture, then coat with tortilla chip mixture. 6. Heat olive oil in a large oven-safe skillet over medium-high heat. 7. Add cod and cook until golden brown, about 2-3 minutes per side. 8. Transfer skillet to oven and bake for 8-10 minutes, until cod is cooked through.
Serving Suggestions
Tortilla Crusted Cod is a versatile dish that can be paired with a variety of sides. Some great options include:
- Rice and beans
- Roasted vegetables
- Corn on the cob
- Avocado salad
- Black bean salsa
No matter how you choose to serve it, Tortilla Crusted Cod is sure to be a hit with your family and friends. Enjoy!
5 Frequently Asked Questions About Tortilla Crusted Cod
1. How many calories are in two pieces of Tortilla Crusted Cod?
Two pieces of Tortilla Crusted Cod weigh 113 grams and contain 200 calories.
2. Is Tortilla Crusted Cod a healthy choice?
While Tortilla Crusted Cod can be a flavorful and satisfying meal, it is important to note that it is fried and may contain high levels of sodium and unhealthy fats. It is best enjoyed in moderation as part of a balanced diet.
3. How can I prepare Tortilla Crusted Cod?
Tortilla Crusted Cod can be baked, fried, or grilled. It is versatile and can be seasoned with various herbs and spices for added flavor. It can be served as a main dish, topped with salsa or avocado, or as a filling for tacos or burritos.
4. Is Tortilla Crusted Cod gluten-free?
Tortilla Crusted Cod may contain gluten, as the tortilla crust is made from flour tortillas. It is important to check the ingredient list or consult with the manufacturer to ensure that it is gluten-free.
5. Where can I buy Tortilla Crusted Cod?
Tortilla Crusted Cod can be found in the frozen section of grocery stores or at seafood markets. Some restaurants may also offer it as a menu option.