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Cod is naturally very low in fat. Baking it in foil helps keep it moist, while lemon and capers add a punch of flavor.

Serves 4

Fish is fully cooked when the internal temperature reaches 145 F and the flesh is opaque and separates easily with a fork.

Heat the oven to 350 F. Spray 4 squares of foil with cooking spray.

Place 1 cod fillet on each foil square. Cut lemon in half. Squeeze the juice from one half over the fish. Cut the other half into slices, place over the fish and seal the foil.

Bake in the oven until the fish is opaque throughout when tested with the tip of a knife, about 20 minutes.

In a small bowl, add the chicken bouillon granules and the hot tap water. Stir until the granules dissolve. Set aside.

In another small bowl, mix the butter and flour together. Transfer to a heavy saucepan. Stir over moderate heat until the butter-flour mixture melts. Add the bouillon to the butter mixture and continue to stir until thickened. Add the capers and remove from the heat. Pour over the fish and serve.

• 4 cod fillets, each 6 ounces
• 1 lemon
• 1 teaspoon low-sodium chicken-flavored bouillon granules
• 1 cup hot tap water
• 1 tablespoon butter, softened
• 1 tablespoon all-purpose flour
• 4 teaspoons capers, rinsed and drained

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving