Oh My Cod!

1. Rub oil all over fillets.

2. Place in greased baking dish.

3. Combine, thyme, parsley, paprika, lemon zest, salt, pepper, olive oil, brown sugar and garlic.

4. Place mixture on top of fillets.

5. Sprinkle panko over cod.

6. Leave at room temperature while the oven preheats to 450 degrees.

7. Bake 8 to 10 minutes or until cod flakes easily when tested with a fork. Or until until the fish reaches an internal temperature of 145 degrees. Serve with lemon wedges.

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Nutrient	Quantity
Total fats	16.5167 g
Protein	112.4855 g
Carbohydrates	2.7449 g
Energy	635.1499 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2058 g
Water	448.1157 g
Aspartic acid	0.0446 g
Calcium, Ca	677.5266 mg
Lutein + zeaxanthin	290.2219 g
Fiber, total dietary	0.6499 g
Fatty acids, total saturated 22:0	0.0179 g
Carotene, beta	365.8867 g
Niacin	6.3758 mg
Vitamin A, RAE	203.7643 g
Arginine	0.0135 g
Riboflavin	0.8667 mg
Tocopherol, beta	0.0188 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0061 g
Fatty acids, total saturated 20:1	0.0423 g
Glutamic acid	0.0372 g
Sodium, Na	387.6645 mg
Fatty acids, total saturated 16:1 undifferentiated	0.2557 g
Total lipid (fat)	16.5167 g
Manganese, Mn	0.0953 mg
Fructose	0.0952 g
Proline	0.0374 g
Fatty acids, total saturated 16:0	2.056 g
Fatty acids, total saturated 8:0	0.0006 g
Sucrose	1.4278 g
Choline, total	369.3381 mg
Sugars, total	1.6437 g
Serine	0.0111 g
Fatty acids, total saturated 10:0	0.0002 g
Fatty acids, total saturated 18:0	0.4683 g
Fatty acids, total saturated 20:4 undifferentiated	0.2947 g
Vitamin B-6	0.7098 mg
Selenium, Se	95.3286 g
Ash	6.9557 g
Fatty acids, total saturated 18:1 undifferentiated	10.0609 g
Pantothenic acid	0.0481 mg
Phenylalanine	0.0114 g
Copper, Cu	1.4359 mg
Betaine	0.1478 mg
Thiamin	0.6864 mg
Retinol	170 g
Methionine	0.0034 g
Iron, Fe	8.4091 mg
Carbohydrate, by difference	2.7449 g
Phosphorus, P	1025.6578 mg
Folate, total	87.8191 g
Tocopherol, gamma	0.197 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.1303 g
Lycopene	0.115 g
Alanine	0.0133 g
Cholesterol	283.3333 mg
Valine	0.0138 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0009 g
Fatty acids, total saturated 18:2 undifferentiated	1.5958 g
Glycine	0.0133 g
Carotene, alpha	6.9336 g
Glucose (dextrose)	0.0519 g
Fatty acids, total saturated 14:0	0.0136 g
Zinc, Zn	5.7384 mg
Isoleucine	0.0102 g
Tocopherol, delta	0.0029 mg
Fatty acids, total saturated 12:0	0.0013 g
Fatty acids, total polyunsaturated	2.4825 g
Fatty acids, total saturated 14:1	0.0001 g
Tocotrienol, gamma	0.001 mg
Fatty acids, total polyunsaturated 17:1	0.0169 g
Leucine	0.019 g
Tocotrienol, alpha	0.0503 mg
Vitamin A, IU	1242.0187 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.068 g
Folate, DFE	87.8191 g
Tryptophan	0.0017 g
Vitamin C, total ascorbic acid	2.8433 mg
Phytosterols	32.439 mg
Galactose	0.0031 g
Fatty acids, total polyunsaturated 18:1 c	0.0221 g
Fatty acids, total saturated 20:0	0.0564 g
Fatty acids, total saturated 6:0	0.0001 g
Tyrosine	0.0082 g
Vitamin B-12	5.6667 g
Vitamin K (phylloquinone)	31.0584 g
Fatty acids, total saturated	2.6189 g
Histidine	0.0046 g
Fatty acids, total monounsaturated	10.376 g
Threonine	0.0085 g
Folate, food	87.8191 g
Fatty acids, total polyunsaturated 17:0	0.003 g
Cryptoxanthin, beta	71.7245 g
Vitamin E (alpha-tocopherol)	5.1238 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.187 g
Magnesium, Mg	117.3002 mg
Lysine	0.0116 g
Potassium, K	1349.2975 mg
Cystine	0.0036 g
Fluoride, F	0.1966 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Lemon	0.5	0.6404	0.2058	0.0066
Salt	0.5 teaspoon	0	0	0
Garlic	1 bulb	0	0	0
Brown sugar	0.5 teaspoon	5.7	1.4714	0
Olive oil	0.5 teaspoon	119.34	0	13.5
Paprika	0.5 teaspoon	3.243	0.6209	0.1482
Parsley	1 teaspoon	0.45	0.0791	0.0099
Pepper	0.25 teaspoon	1.4432	0.3677	0.0187
thyme leaf	0.5 teaspoon	504.3333	0	2.8333
cod fish fillet	20 ounces	504.3333	0	2.8333
panko breadcrumb	4 tablespoons	504.3333	0	2.8333