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Seasoned baked cod

March 29, 2017

Recipe

Any type of mild white fish will work in this easy recipe.

Serves 4

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.

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.

4 cod fillets, each 4 to 5 ounces
1 lemon, cut into 4 wedges
1 teaspoon Old Bay Seasoning or other seasoning blend

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits Grains and grain products 3 Meats, poultry and fish Nuts, seeds and dry beans 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 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats Fruits 1 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

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