French Creole Cod

1. Preheat oven to 400°F Line a rimmed baking sheet with foil and brush very lightly with olive oil.

2. Mix the olive oil, mustard, salt and Creole seasoning together.

3. Brush the spice mixture evenly over the fish and place on the prepared sheet.

4. Bake for 15 to 17 minutes or until the fish flakes easily with a fork.

5. To serve:.

6. Drizzle with the lemon juice and sprinkle parsley over the fish. Serve immediately.

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Nutrient	Quantity
Total fats	12.0739 g
Protein	80.7922 g
Carbohydrates	1.0523 g
Energy	454.6492 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0744 g
Water	382.2755 g
Aspartic acid	8.2643 g
Calcium, Ca	73.5385 mg
Lutein + zeaxanthin	2.2875 g
Fiber, total dietary	0.0458 g
Fatty acids, total saturated 22:0	0.0116 g
Carotene, beta	0.1525 g
Niacin	9.3662 mg
Fatty acids, total saturated 18:4	0.0045 g
Vitamin A, RAE	54.4001 g
Arginine	4.8325 g
Riboflavin	0.297 mg
Tocopherol, beta	0.0099 mg
Fatty acids, total polyunsaturated 15:0	0.0002 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0014 g
Fatty acids, total saturated 20:1	0.096 g
Glutamic acid	12.0496 g
Sodium, Na	245.1331 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1854 g
Total lipid (fat)	12.0739 g
Manganese, Mn	0.0698 mg
Fructose	0.1678 g
Proline	2.856 g
Fatty acids, total saturated 16:0	1.4304 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0018 g
Sucrose	0.0656 g
Choline, total	296.3787 mg
Sugars, total	0.3843 g
Serine	3.2912 g
Fatty acids, total saturated 10:0	0.003 g
Fatty acids, total saturated 18:0	0.3124 g
Fatty acids, total saturated 20:4 undifferentiated	0.0997 g
Vitamin B-6	1.1177 mg
Selenium, Se	150.0689 g
Ash	5.2907 g
Vitamin D	163.2004 IU
Fatty acids, total saturated 18:1 undifferentiated	6.6913 g
Pantothenic acid	0.7136 mg
Phenylalanine	3.1507 g
Copper, Cu	0.1293 mg
Betaine	0.009 mg
Thiamin	0.3482 mg
Retinol	54.4001 g
Methionine	2.3891 g
Iron, Fe	1.7853 mg
Carbohydrate, by difference	1.0523 g
Phosphorus, P	921.4888 mg
Folate, total	34.7834 g
Tocopherol, gamma	0.0747 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.2901 g
Fatty acids, total saturated 22:1 undifferentiated	0.0136 g
Alanine	4.8824 g
Cholesterol	194.9338 mg
Valine	4.1571 g
Fatty acids, total saturated 18:2 undifferentiated	0.9031 g
Glycine	3.876 g
Glucose (dextrose)	0.151 g
Fatty acids, total saturated 14:0	0.0411 g
Zinc, Zn	2.0476 mg
Isoleucine	3.7219 g
Fatty acids, total saturated 12:0	0.0002 g
Fatty acids, total polyunsaturated	1.9975 g
Fatty acids, total saturated 14:1	0.0003 g
Fatty acids, total polyunsaturated 17:1	0.0112 g
Leucine	6.5597 g
Vitamin A, IU	182.2487 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0453 g
Folate, DFE	34.7834 g
Tryptophan	0.9021 g
Vitamin C, total ascorbic acid	10.4351 mg
Phytosterols	19.89 mg
Fatty acids, total polyunsaturated 18:1 c	0.0006 g
Fatty acids, total saturated 20:0	0.0373 g
Tyrosine	2.7245 g
Vitamin B-12	4.1253 g
Vitamin K (phylloquinone)	5.8713 g
Fatty acids, total saturated	1.8427 g
Histidine	2.3755 g
Fatty acids, total monounsaturated	6.9935 g
Threonine	3.5405 g
Folate, food	34.7834 g
Fatty acids, total polyunsaturated 17:0	0.002 g
Vitamin D (D2 + D3)	4.08 g
Cryptoxanthin, beta	0.61 g
Vitamin D3 (cholecalciferol)	4.08 g
Vitamin E (alpha-tocopherol)	4.2157 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.544 g
Magnesium, Mg	145.982 mg
Lysine	7.412 g
Potassium, K	1888.0684 mg
Cystine	0.8659 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0.5 teaspoon	0	0	0
Lemon juice	1 tablespoon	3.355	1.0523	0.0366
Olive oil	2 teaspoons	79.56	0	9
Parsley	0	0	0	0
dijon mustard	2 teaspoons	0	0	0
creole seasoning	0.5 teaspoon	0	0	0
cod	1	371.7342	0	3.0373