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Oatmeal Cod

Babyment

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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