Lemon Cod

1. Spray a nonstick frypan with veggies cooking spray and heat to medium.

2. Spray veggie cooking spray over both sides of the cod fillets; squeese 2 lemon sections over cod surfaces; sprinkle parsley, Italian seasoning, salt and pepper over both sides of the cod filets.

3. Place cod into medium hot frypan, cook for about 5 minutes, carefully turn and cook a further 5 minutes or until fish flakes easily with a fork.

4. Serve hot with the other 2 lemon sections for garnish.

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Nutrient	Quantity
Total fats	0.3452 g
Protein	11.4412 g
Carbohydrates	1.0198 g
Energy	54.5253 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0119 g
Water	51.8178 g
Aspartic acid	0.0193 g
Calcium, Ca	75.8062 mg
Lutein + zeaxanthin	214.4143 g
Fiber, total dietary	0.3946 g
Carotene, beta	193.967 g
Niacin	0.6842 mg
Vitamin A, RAE	33.1974 g
Arginine	0.0064 g
Riboflavin	0.0906 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0009 g
Glutamic acid	0.0176 g
Sodium, Na	40.8646 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0092 g
Total lipid (fat)	0.3452 g
Manganese, Mn	0.0807 mg
Fructose	0.0013 g
Proline	0.0162 g
Fatty acids, total saturated 16:0	0.0588 g
Fatty acids, total saturated 8:0	0.0006 g
Sucrose	0.0001 g
Choline, total	37.6099 mg
Sugars, total	0.1464 g
Serine	0.0076 g
Fatty acids, total saturated 10:0	0.0002 g
Fatty acids, total saturated 18:0	0.0233 g
Fatty acids, total saturated 20:4 undifferentiated	0.0295 g
Vitamin B-6	0.0766 mg
Selenium, Se	9.5697 g
Ash	0.8026 g
Fatty acids, total saturated 18:1 undifferentiated	0.0564 g
Pantothenic acid	0.0316 mg
Phenylalanine	0.0081 g
Copper, Cu	0.1566 mg
Betaine	0.0512 mg
Thiamin	0.0737 mg
Retinol	17 g
Methionine	0.0022 g
Iron, Fe	1.1112 mg
Carbohydrate, by difference	1.0198 g
Phosphorus, P	105.8192 mg
Folate, total	14.8595 g
Tocopherol, gamma	0.0578 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.013 g
Lycopene	0.115 g
Alanine	0.0109 g
Cholesterol	28.3333 mg
Valine	0.0096 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0009 g
Fatty acids, total saturated 18:2 undifferentiated	0.0299 g
Glycine	0.008 g
Carotene, alpha	0.1132 g
Glucose (dextrose)	0.0014 g
Fatty acids, total saturated 14:0	0.0016 g
Zinc, Zn	0.6168 mg
Isoleucine	0.0066 g
Fatty acids, total saturated 12:0	0.0005 g
Fatty acids, total polyunsaturated	0.1106 g
Fatty acids, total saturated 14:1	0.0001 g
Leucine	0.0136 g
Tocotrienol, alpha	0.0049 mg
Vitamin A, IU	380.8956 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0068 g
Folate, DFE	14.8595 g
Tryptophan	0.002 g
Vitamin C, total ascorbic acid	7.3948 mg
Phytosterols	0.719 mg
Galactose	0.0009 g
Fatty acids, total polyunsaturated 18:1 c	0.0037 g
Fatty acids, total saturated 6:0	0.0001 g
Tyrosine	0.0059 g
Vitamin B-12	0.5667 g
Vitamin K (phylloquinone)	63.318 g
Fatty acids, total saturated	0.0867 g
Histidine	0.0032 g
Fatty acids, total monounsaturated	0.0658 g
Threonine	0.006 g
Folate, food	14.8595 g
Cryptoxanthin, beta	1.0271 g
Vitamin E (alpha-tocopherol)	0.3244 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0187 g
Magnesium, Mg	14.5698 mg
Lysine	0.0083 g
Potassium, K	165.122 mg
Cystine	0.0013 g
Fluoride, F	0.1966 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Lemon	1	1.2808	0.4116	0.0132
Salt	0.25 teaspoon	0	0	0
Parsley	1 tablespoon	1.368	0.2405	0.03
Pepper	0.25 teaspoon	1.4432	0.3677	0.0187
Italian seasoning	0.5 tablespoon	50.4333	0	0.2833
vegetable oil cooking spray	0	50.4333	0	0.2833
cod fish fillet	2	50.4333	0	0.2833