By Mayo Clinic Staff

Dietitian's tip:

Old Bay Seasoning is a combination of herbs and spices often used to enhance fish and shellfish. If you can't find this particular blend in your supermarket, try any seasoning blend designated for seafood.

Number of servings

Serves 4

Ingredients

  1. 4 cod fillets, each 4 to 5 ounces
  2. 1 lemon, cut into 4 wedges
  3. 1 teaspoon Old Bay Seasoning or other seasoning blend

Directions

Heat the oven to 350 F. Lightly coat 4 squares of aluminum foil with cooking spray.

Place a cod fillet on each piece of aluminum foil. Squeeze a lemon wedge over each fillet, and sprinkle each with Old Bay Seasoning.

Wrap the aluminum foil around the fish. Place in the oven and 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 90
  • Total fat 1 g
  • Saturated fat Trace
  • Trans fat 0 g
  • Monounsaturated fat Trace
  • Cholesterol 49 mg
  • Sodium 220 mg
  • Total carbohydrate Trace
  • Dietary fiber 0 g
  • Total sugars 0 g
  • Added sugars 0 g
  • Protein 20 g
March 29, 2017