Herb-crusted baked cod

Ingredients

• 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.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 150
Total carbohydrate: 14 g
Cholesterol: 49 mg
Dietary fiber: Trace
Monounsaturated fat: < 1 g
Protein: 21 g
Saturated fat: < 1 g
Serving size: 1 fillet
Sodium: 158 mg
Total fat: 1 g

DASH Eating Plan Servings

Grains and grain products: 1/2
Meats, poultry and fish: 3
Sweets: 1/2

Diabetes Meal Plan Choices

Meat and meat substitutes: 3
Starches: 1/2
Sweets, desserts and other carbohydrates: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1/2
Protein and dairy: 1
Sweets: 1/2