Created by: Bergy
Created on December 19, 2011
Categories: Dinner, Lunch, Main Dish, Fish, Cod, Budget-Friendly, Easy/Beginner Cooking, Quick Meals, Entertaining, Weeknight Meals, Broil, Oven Bake, Gluten-Free, High Protein, Kosher, Low Carbohydrate, Low Fat, No Eggs, Sugar-Free, Spicy, Kosher Dairy (more)
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: 5mPT5M
Cook Time: 15mPT15M
Quick, easy and delicious! I used sour cream, garlic and onion powder and skipped the tabasco..
- 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.
Place filets in an oven proof dish.
Mix all the other ingredients together and spoon over the fish.
Bake at 400f for about 10 minutes depending on the thickness of your filets. The fish should flake when done.
Broil for a minute or 2 to brown the top.
- 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