Spartan Baked Cod

5 20 254
Ingredients Minutes Calories
Prep Cook Servings
5 min 15 min 1
Spartan Baked Cod
Health Highlights


1 fillet (4oz) Atlantic Cod
1 tbsp Coconut oil
1 medium Lemon (sliced)
1 tsp Parsley, fresh (chopped)
1 tsp Rosemary, fresh


Preheat oven to 400F.

Line the pan with tin foil. Brush 1/2 tablespoon of coconut oil on the tin foil lining the bottom of the pan. Place fish into pan and coat the top with the second 1/2 tablespoon.

Sprinkle 1-2 teaspoon of herb seasoning on the top of the fillet. After this cut your lemon into slices about 1/4 inch thick.

Place lemon slices on top of the fillet, and put in the oven. Bake for about 15 minutes, or until fish feels firm.

Sprinkle with some fresh chopped parsley.


Nutrition Facts

Per Portion

Calories 254
Calories from fat 133
Calories from saturated fat 104
Total Fat 14.8 g
Saturated Fat 11.6 g
Trans Fat 0 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 1 g
Cholesterol 49 mg
Sodium 64 mg
Potassium 629 mg
Total Carbohydrate 10.4 g
Dietary Fiber 3.2 g
Sugars 2.7 g
Protein 21.4 g

Dietary servings

Per Portion

Fruit 1
Meat 1.3

Energy sources


Meal Type(s)