be_ixf;ym_202109 d_26; ct_50

Seasoned baked cod

Nutrition Facts

Serving Size 1 fillet
Calories 90

Amount Per Serving
Monounsaturated fat Trace
Saturated fat Trace
Total fat 1 g
Sodium 220 mg
Cholesterol 49 mg
Dietary fiber 0 g
Protein 20 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

Any type of mild white fish will work in this easy recipe.

Ingredients

(Serves 4)
  • 4 cod fillets, each 4 to 5 ounces
  • 1 lemon, cut into 4 wedges
  • 1 teaspoon Old Bay Seasoning or other seasoning blend

Directions

Heat the oven to 350 F. Lightly coat 4 squares of aluminum foil with cooking spray.

Place a cod fillet on each piece of aluminum foil. Squeeze a lemon wedge over each fillet, and sprinkle each with Old Bay Seasoning.

Wrap the aluminum foil around the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes. Serve immediately.

Last Updated: March 29th, 2017