Baked Cod with Garlic & Onions

7 30 164
Ingredients Minutes Calories
Prep Cook Servings
5 min 25 min 2
Baked Cod with Garlic & Onions
Health Highlights


2 fillet (4oz) Atlantic Cod
2 clove(s) Garlic
1/2 medium Red onion
1 dash Cayenne pepper
1 dash Red pepper flakes
1 tbsp Coconut oil
1 dash Sea Salt


1. Put cod fillets in oven-safe bowl and cover with coconut oil (heat it to liquid if needed).

2. Lay vegetables on top of cod.

3. Dash some of your favourite spice blend over everything - such as cayenne, red pepper flakes and sea salt.

4. Bake 20-25 minutes at 450F, or until fish is flakey.

5. Serve with veggies, and enjoy!



is a great source of protein and Omega 3 fatty acids!

To Serve - sauté asparagus, green beans, brussels sprouts or zucchini on the side!

Nutrition Facts

Per Portion

Calories 164
Calories from fat 69
Calories from saturated fat 53
Total Fat 7.7 g
Saturated Fat 5.9 g
Trans Fat 0 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 0.6 g
Cholesterol 49 mg
Sodium 210 mg
Potassium 534 mg
Total Carbohydrate 3.5 g
Dietary Fiber 0.7 g
Sugars 1.1 g
Protein 20.6 g

Dietary servings

Per Portion

Meat 1.3
Vegetables 0.3

Energy sources


Meal Type(s)