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.
3/4 cup herb-flavored stuffing
4 cod fillets, each 4 ounces
1/4 cup honey
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
|Serving size: 1 fillet|
|Total fat||1 g||Total carbohydrate||18 g|
|Saturated fat||< 1 g||Dietary fiber||1 g|
|Monounsaturated fat||< 1 g||Protein||21 g|
|Protein and dairy||1|
|Meat and meat substitutes||3|
|Grains and grain products||1|
|Meats, poultry and fish||3|