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Recipe: Seasoned baked codBy Mayo Clinic staff
Original Article: http://www.mayoclinic.com/health/healthy-recipes/NU00547
Dietitian's tip: 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.
- 4 cod fillets, each 4 ounces
- 1 lemon, cut into 4 wedges
- 1 teaspoon Old Bay Seasoning or other seasoning blend
Preheat 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.
Nutritional analysis per serving
|Serving size: 1 fillet|
|Total fat||1 g||Total carbohydrate||3 g|
|Saturated fat||trace||Dietary fiber||1 g|
|Monounsaturated fat||trace||Protein||21 g|
|Protein and dairy||1|
|Meat and meat substitutes||3|
|Meats, poultry and fish||3|