Recipe: Herb-crusted baked cod

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

Low fat = no more than 3 g of fat per serving

SERVES 4

Ingredients

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

Directions

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

Place stuffing in a sealed bag. 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.

Nutritional Analysis

(per serving)

Serving size: 1 fillet
Calories	169	Cholesterol	49 mg
Protein	21 g	Sodium	162 mg
Carbohydrate	18 g	Fiber	1 g
Total fat	1 g	Potassium	477 mg
Saturated fat	< 1 g	Calcium	26 mg
Monounsaturated fat	< 1 g