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Baked Cod with Lemon and Olive Oil

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Fish doesn’t get simpler than this no-fail recipe. From Prevention Healthy Cooking.

  • Prep Time 5 min
  • Total Time 25 min
  • Servings 4

Ingredients

4
cod fillets (6 oz each), each 1" thick
1 1/2
tablespoons lemon juice
1
tablespoon olive oil
2
cloves garlic, finely chopped, or 1/4 teaspoon garlic powder
1/2
teaspoon dried thyme
1/8
teaspoon salt
1/8
teaspoon pepper
1/4
teaspoon sweet Hungarian paprika, if desired

Directions

  • 1 Heat oven to 400°F.
  • 2 Arrange fillets in a 13x9-inch baking dish. Drizzle with lemon juice and oil; sprinkle with garlic, thyme, salt, pepper, and paprika, and lightly rub it in. Bake until flesh is completely opaque but still juicy, 15 to 20 minutes. Serve with pan juices spooned over the top.

Nutrition Info

The Quick Take:

  • Calories 180
  • Fat 5g
  • Saturated Fat 1g
  • Sodium 210mg

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
180
(
Calories from Fat
50),
% Daily Value
Total Fat
5g
5%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
90mg
90%;
Sodium
210mg
210%;
Total Carbohydrate
0g
0%
(Dietary Fiber
0g
0%
  Sugars
0g
0%
),
Protein
32g
32%
;
% Daily Value*:
Vitamin A
0%;
Vitamin C
0%;
Calcium
2%;
Iron
4%;
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
0
*Percent Daily Values are based on a 2,000 calorie diet.

Did You Know?

Expert Tips

Fish is a lean protein source that supplies amino acids that give structure to the body in skin, cell membranes and muscles.

Use the mild white fish that is most fresh at your market. You can use haddock, hake, red snapper, or sole instead of cod.

Lose Weight the Smart Low-Carb Way from Prevention® (2002) p. 232.

Ratings & Reviews

©Copyright 2009, Rodale, Inc.
We calculated the nutrition of this recipe at the time it was created on 04/09/2008. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
180
(
Calories from Fat
50),
% Daily Value
Total Fat
5g
5%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
90mg
90%;
Sodium
210mg
210%;
Total Carbohydrate
0g
0%
(Dietary Fiber
0g
0%
  Sugars
0g
0%
),
Protein
32g
32%
;
% Daily Value*:
Vitamin A
0%;
Vitamin C
0%;
Calcium
2%;
Iron
4%;
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
0
*Percent Daily Values are based on a 2,000 calorie diet.

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