5.0 from 3 votes
Cod Fish Fillet Recipe
Heart-Healthy Main that Takes You to the Peaceful Seaside
Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 8 servings
Calories: 412 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1 tablespoon olive oil
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon dried thyme
- 1/4 teaspoon dried oregano
- salt and pepper to taste
- 4 cod fillets 6 ounces each, about 1-inch thick
- 2 tablespoons unsalted butter
- 1 tablespoon fresh lemon juice
- 1 tablespoon fresh parsley chopped, for garnish
Instructions
- Preheat oven to 400°F and lightly grease a baking sheet with olive oil.
- In a small bowl, mix together paprika, garlic powder, onion powder, thyme, oregano, salt, and pepper.
- Pat the cod fillets dry with paper towels. Rub each fillet with olive oil and coat with the seasoning mixture.
- Place the seasoned cod fillets on the prepared baking sheet and dot each with pieces of butter.
- Bake in the preheated oven for about 12-15 minutes, or until the fish flakes easily with a fork.
- Drizzle the baked fillets with fresh lemon juice and garnish with chopped parsley before serving.
Cup of Yum
Nutrition Information
Calories
412kcal
(21%)
Carbohydrates
1g
(0%)
Protein
80g
(160%)
Fat
8g
(12%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Trans Fat
0.1g
Cholesterol
201mg
(67%)
Sodium
244mg
(10%)
Potassium
1871mg
(53%)
Fiber
0.1g
(0%)
Sugar
0.1g
(0%)
Vitamin A
374IU
(7%)
Vitamin C
6mg
(7%)
Calcium
76mg
(8%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 412
% Daily Value*
| Calories | 412kcal | 21% |
| Carbohydrates | 1g | 0% |
| Protein | 80g | 160% |
| Fat | 8g | 12% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 201mg | 67% |
| Sodium | 244mg | 10% |
| Potassium | 1871mg | 40% |
| Fiber | 0.1g | 0% |
| Sugar | 0.1g | 0% |
| Vitamin A | 374IU | 7% |
| Vitamin C | 6mg | 7% |
| Calcium | 76mg | 8% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.