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Recipe: Herb-crusted baked cod

Recipe: Herb-crusted baked cod

Cod is a mild-flavored saltwater fish that''s perfect for grilling.

Cod is a mild-flavored saltwater fish that''s perfect for grilling. Wrap the stuffing-coated fillets in aluminum foil and grill until firm and opaque throughout, about 5 minutes on each side.


Directions

Preheat the oven to 375 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.

Place stuffing in a bag and seal. 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.


Ingredients
  • 3/4 cup herb-flavored stuffing
  • 4 cod fillets, each 4 ounces
  • 1/4 cup honey

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains1/2 
Meat
Nuts_Seeds_Drybeans 
Sweets
Vegetables 
Diabetes
Fats 
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables 
Starches 
Sweets
HWP
Carbs1/2 
Fats 
Protein Dairy
Sweets
Vegetables 
NutrientAnalysis
Calcium 
Calories185 
Carbohydrate23 g 
Cholesterol49 mg 
FiberTrace 
Monounsaturatedfat< 1 g 
Potassium 
Protein21 g 
Saturatedfat< 1 g 
Servingsize1 fillet 
Sodium163 mg 
TotalFat1 g 

2014-05-15

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