Light Cod Bake 186 Calories Recipe

Looking for an easy Light cod bake 186 calories recipe? Learn how to make Light cod bake 186 calories using healthy ingredients.


Submitted by totallyinsatiable

Makes 1 serving



186 cal serve with wild rice fried with broccoli and mushrooms Recipe Tips Use the mild white fish that is most fresh at your market. You can use haddock, hake, red snapper, or sole instead of cod. Serving Suggestions Serve this dish over a bed of whole grains or noodles to soak up the milky juices

Recipe Ingredients for Light cod bake 186 calories

140 g cod
60 g bell pepper
1/2 tablespoon lemon juice
1/2 teaspoon olive oil
1 lemon slice
1 garlic cloves, chopped
1/8 teaspoon dried thyme
1 pinch of salt
1 pinch black pepper
1/8 teaspoon paprika
1/8 teaspoon of dill

Recipe Directions for Light cod bake 186 calories

  1. Preheat the oven to 400F.

  2. Arrange the fillet in a baking dish.

  3. Drizzle with the lemon juice and oil, and sprinkle with the garlic, thyme,dill, salt,

  4. pepper and the paprika (if using), and lightly rub it in.

  5. Bake until the flesh is completely opaque but still juicy, 15 to 20 minutes. Serve

  6. with the pan juices spooned over the top.

Categories

Main Dish

Nutrition Facts
Serving Size 220.9g
Amount Per Serving
Calories
186
Calories from Fat
35
% Daily Value*
Total Fat
3.9g
6%
Saturated Fat
0.3g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
159mg
7%
Potassium
171mg
5%
Total Carbohydrates
9.1g
3%
Dietary Fiber
1.8g
7%
Sugars
2.9g
Protein
24.8g
Vitamin A 41% Vitamin C 142%
Calcium 2% Iron 4%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
B
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very high in vitamin A
  • Very high in vitamin C
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