Easy On The Waist Fish Filets

Prep Time
Cook Time
Ready In

"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."

Original recipe yields 2 servings


  • 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

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.

Tips & Variations

No special items needed.



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

review by:
(11 Jan 2018)


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:
(27 Aug 2012)


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

review by:
(7 Feb 2012)