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Baked Cod with Lemon and Olive Oil

  • Prep 5 min
  • Total 25 min
  • Servings 4

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

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

Steps

Hide Images
  • 1
    Heat oven to 400° F.
  • 2
    Arrange fillets in a 13 x 9-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.

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.

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
180
Calories from Fat
50
% Daily Value
Total Fat
5g
8%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
90mg
30%
Sodium
210mg
9%
Potassium
470mg
13%
Total Carbohydrate
0g
0%
Dietary Fiber
0g
0%
Sugars
0g
Protein
32g
% Daily Value*:
Vitamin A
0%
0%
Vitamin C
0%
0%
Calcium
2%
2%
Iron
4%
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 Choice
0
*Percent Daily Values are based on a 2,000 calorie diet.
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