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Recipe: Seasoned baked cod

Recipe: Seasoned baked cod

Seasoned baked cod — one of many healthy recipes from Mayo Clinic.

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.


Directions

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.


Ingredients
  • 4 cod fillets, each 4 ounces
  • 1 lemon, cut into 4 wedges
  • 1 teaspoon Old Bay Seasoning or other seasoning blend

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains 
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables 
Diabetes
Fats 
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables 
Starches 
Sweets 
HWP
Carbs 
Fats 
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories105 
Carbohydrate3 g 
Cholesterol49 mg 
Fiber1 g 
Monounsaturatedfattrace 
Potassium 
Protein21 g 
Saturatedfattrace 
Servingsize1 fillet 
Sodium200 mg 
TotalFat1 g 

2011-03-01

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