Seasoned baked cod

Dietician's Tip

Old Bay Seasoning is a combination of herbs and spices often used to enhance fish and shellfish. If you can't find this particular blend in your supermarket, try any seasoning blend designated for seafood.

Ingredients

  • 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.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 90
Total carbohydrate: Trace
Cholesterol: 49 mg
Dietary fiber: 0 g
Monounsaturated fat: Trace
Protein: 20 g
Saturated fat: Trace
Serving size: 1 fillet
Sodium: 220 mg
Total fat: 1 g

DASH Eating Plan Servings

Meats, poultry and fish: 3

Diabetes Meal Plan Choices

Meat and meat substitutes: 3

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 1

Last Updated Mar 29, 2017


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