Oatmeal Cod
Ingredients:
1. Fillets of cod.
2. Olive oil and vegetable oil.
3. Egg.
4. Milk.
5. Flour.
6. Oat.
7. Garlic powder, paprika, salt and pepper.
Cooking Method and Preparation:
1. Warm oil in a large skillet over medium-high heat.
2. Whisk together egg and milk until a bit frothy.
3. Coat the cod fillets with flour; shake off any excess flour.
4. Dip the cod fillets in the egg mixture then coat cod with the oats.
5. Fry the cod for about 3 minutes on one side then turn over the fillets and fry about 3minutes more.
6. Season to taste.
Nutrition Value of 80g of Cod:
|
1. |
Vitamin A |
7.2ug |
| 2. |
Vitamin D |
0.8ug |
| 3. |
Vitamin E |
0.64mg |
| 4. |
Vitamin B1 |
0.08mg |
|
5. |
Vitamin B2 |
0.08mg |
| 6. |
Niacin |
1.12mg |
| 7. |
Vitamin B6 |
0.06mg |
| 8. |
Folate |
4ug |
| 9. |
Pantothentic Acid |
0.35mg |
| 10. |
Biotin |
2ug |
|
11. |
Potassium |
280mg |
| 12. |
Calcium |
25.6mg |
| 13. |
Magnesium |
19.2mg |
|
14. |
Phosphorus |
184mg |
| 15. |
Iron |
0.16mg |
|
16. |
Selenium |
24.8mg |
|
17. |
Zinc |
0.4ug |
| 18. |
Copper |
0.03mg |
| 19. |
Iodine |
280ug |
| 20. |
Amino Acids |
12800mg |
| 21. |
Total Fatty Acids |
0.11g |
Nutrition Value of 85g of Oatmeal:
|
1. |
Vitamin E |
0.48mg |
| 2. |
Vitamin B1 |
0.16mg |
| 3. |
Vitamin B2 |
0.06mg |
| 4. |
Niacin |
0.88mg |
| 5. |
Vitamin B6 |
0.09mg |
| 6. |
Folate |
24ug |
| 7. |
Pantothentic Acid |
1.03mg |
| 8. |
Biotin |
17.4ug |
|
9. |
Dietary Fiber |
7.52g |
| 10. |
Potassium |
208mg |
| 11. |
Calcium |
37.6mg |
| 12. |
Magnesium |
80mg |
|
13. |
Phosphorus |
295mg |
| 14. |
Iron |
3.12mg |
| 15. |
Selenium |
14.4mg |
| 16. |
Zinc |
1.68ug |
| 17. |
Copper |
0.22g |
| 18. |
Amino Acids |
11200mg |
Remarks of Oatmeal and Cod:
Cod is rich in omega 3 fatty acids which is very beneficial for the heart. Oatmeal can enhance this benefit of the cod.
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