Cheese And Mustard Crusted Cod

1. Preheat the oven to 350°F Season the fish with salt and pepper. Put into an oven proof dish.

2. Mix the cheese with the mustard, cream and chives. Spread evenly over each cod fillet.

3. Bake for 20 minutes until the fish is cooked and the top is golden.

4. Make the tomato and chive salad by slicing the tomatoes and arranging on four plates. Sprinkle with chives and season with salt and pepper.

5. Serve the fish on the salad. Accompany with new potatoes if you like.

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Nutrient	Quantity
Total fats	16.8071 g
Protein	50.251 g
Carbohydrates	39.7178 g
Energy	500.3173 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1029 g
Water	715.6388 g
Aspartic acid	0.7553 g
Calcium, Ca	1141.2933 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0034 g
Lutein + zeaxanthin	709.6707 g
Fiber, total dietary	6.702 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.0187 g
Fatty acids, total saturated 22:0	0.0068 g
Carotene, beta	2654.1862 g
Niacin	4.7889 mg
Vitamin A, RAE	591.0794 g
Fatty acids, total trans-polyenoic	0.1038 g
Arginine	0.1289 g
Riboflavin	1.0324 mg
Fatty acids, total trans-polyenoic 22:4	0.0051 g
Tocopherol, beta	0.0546 mg
Fatty acids, total polyunsaturated 15:0	0.1667 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0663 g
Fatty acids, total saturated 20:1	0.0323 g
Glutamic acid	2.3939 g
Sodium, Na	1979.0151 mg
Fatty acids, total saturated 16:1 undifferentiated	0.281 g
Total lipid (fat)	16.8071 g
Manganese, Mn	0.689 mg
Fructose	7.4802 g
Proline	0.0949 g
Fatty acids, total saturated 16:0	4.6569 g
Fatty acids, total polyunsaturated 16:1 t	0.0527 g
Fatty acids, total saturated 8:0	0.1769 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.3844 g
Choline, total	183.022 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.0765 g
Fatty acids, total polyunsaturated 18:1 t	0.3997 g
Sugars, total	26.4796 g
Serine	0.1509 g
Fatty acids, total saturated 10:0	0.4201 g
Fatty acids, total saturated 18:0	1.7202 g
Fatty acids, total saturated 20:4 undifferentiated	0.0878 g
Vitamin B-6	0.7495 mg
Selenium, Se	45.459 g
Ash	12.961 g
Fatty acids, total saturated 18:1 undifferentiated	3.9484 g
Pantothenic acid	1.861 mg
Phenylalanine	0.1537 g
Copper, Cu	0.6692 mg
Betaine	0.546 mg
Thiamin	0.4073 mg
Retinol	345.2774 g
Methionine	0.035 g
Iron, Fe	3.7692 mg
Carbohydrate, by difference	39.7178 g
Phosphorus, P	1922.1227 mg
Folate, total	105.2 g
Tocopherol, gamma	0.6552 mg
Fatty acids, total saturated 4:0	0.3487 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0329 g
Lycopene	14048.58 g
Alanine	0.1563 g
Cholesterol	121.3035 mg
Valine	0.107 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0187 g
Fatty acids, total saturated 18:2 undifferentiated	1.0523 g
Glycine	0.1134 g
Carotene, alpha	551.46 g
Glucose (dextrose)	6.825 g
Fatty acids, total saturated 14:0	1.5454 g
Zinc, Zn	5.1739 mg
Isoleucine	0.1066 g
Fatty acids, total saturated 12:0	0.4763 g
Fatty acids, total polyunsaturated	1.3678 g
Fatty acids, total saturated 14:1	0.1565 g
Fatty acids, total polyunsaturated 17:1	0.0306 g
Leucine	0.1482 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.1021 g
Tocotrienol, alpha	0.0546 mg
Fatty acids, total trans-polyenoic 18:3i	0.0017 g
Vitamin A, IU	6038.5293 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0238 g
Folate, DFE	105.2 g
Tryptophan	0.035 g
Vitamin C, total ascorbic acid	78.288 mg
Phytosterols	38.76 mg
Fatty acids, total polyunsaturated 16:1 c	0.2058 g
Fatty acids, total polyunsaturated 18:1 c	3.2965 g
Fatty acids, total saturated 20:0	0.0238 g
Fatty acids, total saturated 6:0	0.2654 g
Tyrosine	0.0821 g
Vitamin B-12	3.1234 g
Vitamin K (phylloquinone)	56.0093 g
Fatty acids, total saturated	9.911 g
Histidine	0.0798 g
Fatty acids, total monounsaturated	4.4557 g
Threonine	0.1551 g
Folate, food	105.2 g
Fatty acids, total polyunsaturated 17:0	0.097 g
Fatty acids, total polyunsaturated 24:0	0.0051 g
Cryptoxanthin, beta	1.701 g
Vitamin E (alpha-tocopherol)	4.3101 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0374 g
Fatty acids, total trans	0.5562 g
Fatty acids, total trans-monoenoic	0.4525 g
Magnesium, Mg	131.1729 mg
Lysine	0.1572 g
Potassium, K	1997.6891 mg
Fatty acids, total polyunsaturated 24:1 c	0.0085 g
Cystine	0.0491 g
Fluoride, F	12.558 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Cheddar cheese	6 ounces	299.3706	18.2174	15.1046
Tomato	6	98.28	21.2394	1.092
salt pepper	0	100.8667	0	0.5667
chive	2 tablespoons	1.8	0.261	0.0438
grain mustard	2 teaspoons	100.8667	0	0.5667
single cream	4 tablespoons	100.8667	0	0.5667
cod fish fillet	4	100.8667	0	0.5667