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Dietitian's tip: Old Bay seasoning is a combination of herbs and spices — such as celery salt, mustard, red pepper, cloves, ginger and paprika — 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.
Serves 4
Ingredients
4 cod fillets, each 4 ounces
1 lemon, cut into 4 wedges
2 teaspoons Old Bay seasoning
Directions
Preheat 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 1/2 teaspoon 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 | 98 | Cholesterol | 49 mg |
| Protein | 21 g | Sodium | 382 mg |
| Carbohydrate | 3 g | Fiber | 0 g |
| Total fat | 1 g | Potassium | 507 mg |
| Saturated fat | trace | Calcium | 35 mg |
| Monounsaturated fat | trace | ||
