Mayo Clinic Health Manager
Get free personalized health guidance for you and your family.
Get Started
About our e-newsletters
- Free e-newsletters
- Mayo Clinic expertise
- We do not share your e-mail address
Housecall, our weekly general-interest e-newsletter, keeps you up to date on a wide variety of health topics with timely, reliable, practical information, recipes, blogs, questions and answers with Mayo Clinic experts and more. Our biweekly topic-specific e-newsletters also include blogs, questions and answers with Mayo Clinic experts, and other useful information that will help you manage your health.
Housecall Archives
Mayo Clinic Housecall
Stay up to date on the latest health information.
What you get
- Free weekly e-newsletter
- Mayo Clinic expertise
- Recipes, tools and other helpful information
- We do not share your e-mail address
Dietitian's tip: Cod is naturally very low in fat. Wrapping it in foil keeps the fish moist without adding large amounts of fat.
Serves 4
Ingredients
4 cod fillets, each 6 ounces
2 lemons
1 teaspoon low-sodium chicken-flavored bouillon granules
1 cup hot tap water
1 tablespoon soft butter
1 tablespoon all-purpose (plain) flour
4 teaspoons capers, rinsed and drained
Directions
Preheat the oven to 350 F. Spray 4 squares of foil with cooking spray.
Place 1 cod fillet on each of the foil squares. Cut 1 lemon in half. Squeeze the juice from the lemon half over the fish. Cut the other half of lemon into slices, place over the fish and seal the foil.
Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 20 minutes.
While the fish is cooking, remove the peel from the second lemon. Take care to cut only the peel and not the pith. Slice the peel into 1/4-inch-wide strips. Set aside.
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. Serve over the fish and garnish with the lemon peel.
Nutritional Analysis
(per serving)| Serving size: 1 fillet | |||
| Calories | 175 | Cholesterol | 105 mg |
| Protein | 30 g | Sodium | 350 mg |
| Carbohydrate | 2 g | Fiber | 0 g |
| Total fat | 4 g | Potassium | 706 mg |
| Saturated fat | 2 g | Calcium | 198 mg |
| Monounsaturated fat | 1 g | ||
