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!

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!


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
Recipe from: