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.