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Health Information Library Recipes Herb-crusted baked cod

Herb-crusted baked cod

Nutrition Facts

Serving Size 1 fillet
Calories 150

Amount Per Serving
Monounsaturated fat < 1 g
Saturated fat < 1 g
Total fat 1 g
Sodium 158 mg
Cholesterol 49 mg
Dietary fiber Trace
Protein 21 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

This herb-crusted baked cod is much lower in fat and calories than its breaded, deep-fat fried counterpart.

Ingredients

(Serves 4)
  • 3/4 cup herb-flavored stuffing
  • 4 cod fillets, 4 ounces each
  • 2 tablespoons honey

Directions

Heat the oven to 375 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.

Place stuffing in a bag and seal. Crush until it has a crumb texture.

Brush a fillet with honey. Place the fillet in the bag of stuffing. Shake the bag gently to coat the cod evenly. Place the fillet in the baking dish and repeat with the remaining fillets. Discard any unused honey.

Bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes. Serve immediately.

Last Updated: February 19th, 2020