Baked cod with lemon and capers
Nutrition Facts
Serving Size 1 fillet
Calories 159
| Amount Per Serving | ||
| Monounsaturated fat | 1 g | |
|---|---|---|
| Saturated fat | 2 g | |
| Total fat | 3 g | |
| Sodium | 294 mg | |
| Cholesterol | 85 mg | |
| Dietary fiber | Trace | |
| Protein | 30 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Cod is naturally very low in fat. Baking it in foil helps keep it moist, while lemon and capers add a punch of flavor.
Ingredients
(Serves 4)- 4 cod fillets, each 6 ounces
- 1 lemon
- 1 teaspoon low-sodium chicken-flavored bouillon granules
- 1 cup hot tap water
- 1 tablespoon butter, softened
- 1 tablespoon all-purpose flour
- 4 teaspoons capers, rinsed and drained
Directions
Heat the oven to 350 F. Spray 4 squares of foil with cooking spray.
Place 1 cod fillet on each foil square. Cut lemon in half. Squeeze the juice from one half over the fish. Cut the other half into slices, place over the fish and seal the foil.
Bake in the oven until the fish is opaque throughout when tested with the tip of a knife, about 20 minutes.
In a small bowl, add the chicken bouillon granules and the hot tap water. Stir until the granules dissolve. Set aside.
In another small bowl, mix the butter and flour together. Transfer to a heavy saucepan. Stir over moderate heat until the butter-flour mixture melts. Add the bouillon to the butter mixture and continue to stir until thickened. Add the capers and remove from the heat. Pour over the fish and serve.