Garlic Lemon Cod Recipe


This garlic lemon cod recipe is a tasty, light and healthy main dish. You can serve this up for lunch or dinner.

Fish is full of so many healthy benefits. So try a new fish recipe each week. And this one is a baked dish, not fried, so even more healthy reasons to make this tonight.

With the zesty taste of lemon and the distinct flavor of garlic, your taste buds will be awakened with this delicious entree.

recipe-garlic-lemon-cod


Garlic Lemon Cod

If you are looking for a less fishy tasting meal then cod is the perfect ingredient. This mild tasting fish is perfect for adding tasty seasonings and flavors like lemon and garlic.

The Weight Watchers points for this entree are low so you won't be dipping into your weekly allowance. With only 1 Freestyle smartpoints (and 3 points for those of you not free styling yet), you can enjoy this almost guilt free.

Below are the list of ingredients, directions, recipe nutrition information and Weight Watchers points.

Recipe Type:

Main Dish, Fish

Degree of Difficulty:

Moderate

Ingredients

  • 4 6 oz pieces of Cod
  • 2 Garlic cloves, crushed
  • 1/2 tsp Butter
  • 1 Tbsp Olive oil
  • 3 Tbsp Lemon Juice, freshly squeezed
  • 2 Tbsp Parsley, chopped
  • Pinch of Sea Salt and Pepper

Directions

  1. Preheat oven to 400 degrees.
  2. Lightly coat a large baking dish with cooking spray.
  3. Season cod with sea salt and black pepper and place in baking dish.
  4. In a small non-stick skillet, melt butter and olive oil on medium low heat.
  5. Add crushed garlic and sauté for one minute.
  6. Add lemon and parsley and remove from heat.
  7. Drizzle the lemon and garlic mixture over cod fillets.
  8. Bake for about 12 – 14 minutes or until fish flakes with a fork.

Cooking Times

Prep Time: 10 minutes Cooking Time: 14 minutes

Nutrition Facts

Nutrition facts shown below are per serving. The number of servings for the garlic lemon cod is noted in the header section below. The serving size is the first item noted on the nutrition facts table.


Nutrition Per Serving

Number of Servings: 4
Serving Size 1 ea
Calories 230
Total Fat 5.5g
      Sat Fat 1.1g
Cholesterol 100.6mg
Sodium 169.1mg
Total Carbohydrates 1.6g
      Fiber <1g
      Sugar <1g
Protein 41.4g

Weight Watchers Points

FreeStyle
SmartPoints:
1 pts
SmartPoints
Non-Freestyle:
3 pts
Points
Plus:
5 pts
Original
Points:
5 pts

The cod nutrition information was not included when calculating the FreeStyle SmartPoints.


Here's a good resource on different ways to cook cod from wikiHow.




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Additional Articles

Weight Loss Calculator
Use this free online tool to see how many calories you need to consume in order to lose weight. It will even estimate how long it will take for you to reach your goal.

Calories from Fat, Protein and Carbohydrates
The calories in the foods you eat are made up of these macronutrients. Read this article to find out how the fats, protein and carbs impact your total calories.

Benefits of Fish
Fish is packed with omega-3 fatty acids - the good fats you need. It can help you with weight loss, boost brain power and is great for diabetics.