Recipe: Herb-crusted baked cod

By Mayo Clinic Staff

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.

Number of servings

Serves 4

Ingredients

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

Serving size :1 fillet

  • Total fat

    1 g

  • Calories

    169

  • Protein

    21 g

  • Cholesterol

    49 mg

  • Total carbohydrate

    18 g

  • Dietary fiber

    1 g

  • Monounsaturated fat

    < 1 g

  • Saturated fat

    < 1 g

  • Sodium

    162 mg