190
calories
7
ingredients
2
servings
5
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Ingredients
3/4 cup panko
3 tsps tony chachere's seasoning
1/4 tsp salt
1 eggs slightly beaten
2 tbsps flour
10 ozs cod or flounder fillets, preferably wild caught
ketchup for serving
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Recipe Instructions
Read the instructions at Eat, Live, RunNutrition Facts
190
calories
4
g fat
2
g sugar
Amount Per Serving (recipe is 2 servings)
Calories 190
Calories From Fat 35
% Daily Value*
Total Fat 4g
6%
Saturated Fat 1g
5%
Trans Fat g
Cholesterol 165mg
55%
Sodium 500mg
21%
Potassium 660mg
19%
Total Carbohydrates 8g
3%
Dietary Fiber 0g
0%
Sugars 2g
Protein 30g
60%
Vitamin A
6%
Vitamin C
4%
Calcium
4%
Iron
6%
Weight Watchers Points
PointsPlus: 5SmartPoints: 3
