Baked Cod with Garlic & Onions

7 30 166
Ingredients Minutes Calories
Prep Cook Servings
5 min 25 min 2
Baked Cod with Garlic & Onions
Health Rating

Ingredients


2 fillet (4oz) Atlantic Cod
2 clove(s) Garlic
1/2 medium Red onion
1/8 tsp Cayenne pepper
1/8 tsp Red pepper flakes
1 tbsp Coconut oil
1/8 tsp Sea salt

Instructions


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!

Nutrition Facts

Per Portion

Calories 166
Calories from fat 70
Calories from saturated fat 55
Total Fat 7.7 g
Saturated Fat 6.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 0.5 g
Cholesterol 49 mg
Sodium 211 mg
Potassium 521 mg
Total Carbohydrate 3.5 g
Dietary Fiber 0.6 g
Sugars 1.1 g
Protein 20.7 g

Dietary servings

Per Portion


Meat 1.3
Vegetables 0.3

Energy sources


Pygal8%402.64603184162434110.2225280995703742%464.63202418851154218.183679210927650%292.2517676337927194.443029079671458%42%50%CarbohydratesFatProtein

Notes:

Cod

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

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

Recipe from:
Main