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Health Information Library Recipes Baked cod with lemon and capers

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.

Last Updated: October 25th, 2019