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Herb-crusted baked cod

February 19, 2020
Recipe

This herb-crusted baked cod is much lower in fat and calories than its breaded, deep-fat fried counterpart.

Serves 4

Cod is a mild-flavored saltwater fish.


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.


  • 3/4 cup herb-flavored stuffing
  • 4 cod fillets, 4 ounces each
  • 2 tablespoons honey

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits 1/2 Grains and grain products 3 Meats, poultry and fish Nuts, seeds and dry beans 1/2 Sweets Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits 3 Meat and meat substitutes Milk and milk products Nonstarchy vegetables 1/2 Starches 1/2 Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1/2 Carbohydrates Fats Fruits 1 Protein and dairy 1/2 Sweets Vegetables

Nutritional analysis per serving

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

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