Mayo Clinic Health Library

Recipe: Herb-crusted baked cod

Updated: 03-01-2008

Dietitian's tip: Cod — a mild-flavored saltwater fish — is a good candidate for grilling. Wrap the stuffing-coated fillets in aluminum foil and grill until firm and opaque throughout, about 5 minutes on each side.

Ingredients

Serves: 4

3/4 cup herb-flavored stuffing
4 cod fillets, each 4 ounces
1/4 cup honey

Directions

Preheat the oven to 375 F. Lightly coat a 9-by-13 inch baking pan with cooking spray.

Place stuffing in a sealed bag. Crush until it has a crumb texture.

Brush the fillets with honey. Discard any remaining honey. Place a fillet in the bag of stuffing. Shake the bag gently to coat the cod evenly. Place the fillet on the baking dish and repeat with the remaining fillets.

Bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes. Serve immediately.

Nutritional Analysis per serving
  • Calories: 169
  • Total carbohydrate: 18 g
  • Cholesterol: 49 mg
  • Dietary fiber: 1 g
  • Monounsaturated fat: < 1 g
  • Protein: 21 g
  • Saturated fat: < 1 g
  • Sodium: 162 mg
  • Total fat: 1 g
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Diabetes Meal Plan Exchanges
DASH Eating Plan Servings

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