Weight Loss/Bariatric Surgery

Baked Breaded Cod Fillet Recipe

SERVINGS: 4

INGREDIENTS:
Non-stick cooking spray
4 (6-ounce) pieces skinless cod fillets
3/4 teaspoon fine sea salt
1/4 teaspoon freshly ground black pepper
3 tablespoons melted unsalted margarine, divided
Juice of 1 lemon, divided
1/4 cup dried whole wheat bread crumbs
3 tablespoons finely chopped parsley
2 tablespoon finely chopped chives

DIRECTIONS:

  1. Preheat oven to 425°F.
  2. Spray a 9- x 13-inch baking dish or medium oval baking dish with non-stick cooking spray.
  3. Sprinkle cod with salt and pepper and arrange it in the dish.
  4. Drizzle it with half the margarine and half the lemon juice.
  5. In a small bowl, combine bread crumbs, parsley and chives.
  6. Sprinkle the mixture over the cod and drizzle with remaining margarine and lemon juice.
  7. Bake just until bread crumbs are crisped and cod flakes easily with a fork, about 12 minutes.

NUTRITION FACTS:
Serving size: 6 oz Fillet
Total Calories: 150
Total Fat: 9g
Saturated Fat: 6g
Total cholesterol: 45mg
Sodium: 530 mg
Total Carbohydrates: 6g
Dietary Fiber: 0g
Sugar: 1g
Protein: 11g

Recipe adapted from http://www.wholefoodsmarket.com/recipes/3232

Brought to you by: Laurie Wohlscheid, Dietetic Intern

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