By Mayo Clinic Staff

Dietitian's tip:

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

Number of servings

Serves 4

Ingredients

  1. 3/4 cup herb-flavored stuffing
  2. 4 cod fillets, each 4 ounces
  3. 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 bag and seal. 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

  • Total fat 1 g
  • Calories 185
  • Protein 21 g
  • Cholesterol 49 mg
  • Total carbohydrate 23 g
  • Dietary fiber Trace
  • Monounsaturated fat < 1 g
  • Saturated fat < 1 g
  • Sugars 18 g
  • Sodium 163 mg
  • Trans fat 0 g
May 15, 2014