Herb-Baked Cod Fillets

This dish is an excellent source of lean protein and heart-healthy nutrients, using flavorful herbs to minimize the need for excess sodium.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1 pound cod fillets (fresh or frozen) · 269 kcal in the whole recipe
• 1/4 teaspoon paprika · 1 kcal in the whole recipe
• 1/4 teaspoon garlic powder · 2 kcal in the whole recipe
• 1/4 teaspoon onion powder · 2 kcal in the whole recipe
• 1/8 teaspoon ground black pepper
• 1/4 teaspoon dried oregano · 1 kcal in the whole recipe
• 1/4 teaspoon dried thyme · 1 kcal in the whole recipe
• 1 tablespoon lemon juice · 3 kcal in the whole recipe
• 1 1/2 tablespoons margarine, melted · 109 kcal in the whole recipe

Method

1. Preheat your oven to 350°F (175°C). Pat the cod fillets dry (thaw first if using frozen) and arrange them in a single layer in a baking dish.

   

2. In a small bowl, stir together the paprika, garlic powder, onion powder, black pepper, oregano, and thyme.

   

3. Evenly sprinkle the spice mixture and lemon juice over the fish, then drizzle the melted margarine on top.

   

4. Bake for 20 to 25 minutes, or until the fish flakes easily with a fork. Serve warm.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.