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Easy On The Waist Fish Filets

"This recipe uses dried garlic and onion flakes- something I always have on hand and it makes this recipe so quick. I always have cottage cheese in the fridge so I sub whipped cottage cheese for sour cream - it works! Sub snapper, sole, catfish or tilapia for the cod."

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Prep Time: 5m

Cook Time: 15m


Servings: 2  

  • 3.6667

Quick, easy and delicious! I used sour cream, garlic and onion powder and skipped the tabasco..

  US | Metric  Print Ingredients
  • 2 filets (5 ounce) cod fish
  • 2 tablespoons low-fat sour cream (or whipped cottage cheese)
  • 1 teaspoon fresh lemon juice
  • 1 teaspoon minced dried garlic
  • 1 teaspoon dried onion flakes
  • Hot sauce (6 drops hot pepper sauce, like tabasco, optional)
  • Salt and pepper, to taste

What You Will Need

No special items needed.
  How to Make

Step 1

Place filets in an oven proof dish.

Step 2

Mix all the other ingredients together and spoon over the fish.

Step 3

Bake at 400f for about 10 minutes depending on the thickness of your filets. The fish should flake when done.

Step 4

Broil for a minute or 2 to brown the top.

  Nutritional Facts
  • Serving Size: 1 (87 g)
  • Calories 129.9
  • Total Fat - 6.5 g
  • Saturated Fat - 2.2 g
  • Cholesterol - 41 mg
  • Sodium - 60.5 mg
  • Total Carbohydrate - 1.6 g
  • Dietary Fiber - 0.1 g
  • Sugars - 0.1 g
  • Protein - 15.5 g
  • Calcium - 59.5 mg
  • Iron - 0.5 mg
  • Vitamin C - 1.5 mg
  • Thiamin - 0 mg
3 reviews

Quick, easy and delicious! I used sour cream, garlic and onion powder and skipped the tabasco.


Review by DiabeticDelimma1

This just didn't work for us at all. After 10 minutes, the fish was still raw. I ended up baking at 425F for an additional 20 minutes, then I had to broil for almost ten more minutes. By then, the topping was dried out. I am glad I mixed up the topping and let it set for an hour as well, since the dried onion and garlic flakes were still pretty crunchy when we ate it (although that could have something to do with having to more than triple the cooking time). The flavour was not to our liking, either...the only real taste that came through was the Tabasco. Sorry!


Review by Felix4067

What a great dish. So easy and full of flavour. Thanks for sharing this lovely recipe, will be making this again.


Review by QueenBea