Lemon Cod
Created by Derf on October 23, 2011
- Servings: 2
- Prep Time: 5m
- Cook Time: 10m
- Recipe #1206
Ingredients
- 2 (4 ounce) cod fish fillets
- Vegetable oil cooking spray
- 1 tablespoon parsley, chopped
- 1/2 tablespoon italian seasoning
- 1/4 teaspoon salt
- 1/4 teaspoon pepper, freshly ground
- 1 lemons, quartered
How to Make
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Step 1: Spray a nonstick frypan with veggie cooking spray and heat to medium. Spray veggie cooking spray over both sides of the cod fillets; squeeze 2 lemon sections over cod surfaces; sprinkle parsley, Italian seasoning, salt and pepper over both sides of the cod filets.
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Step 2: Place cod into medium hot frypan, cook for about 5 minutes, carefully turn and cook a further 5 minutes or until fish flakes easily with a fork. Serve hot with the other 2 lemon sections for garnish.
Nutritional Facts
- Serving Size: 1 (67 g)
- Calories 97.2
- Total Fat - 5.2 g
- Saturated Fat - 1.2 g
- Cholesterol - 39.9 mg
- Sodium - 52 mg
- Total Carbohydrate - 0.7 g
- Dietary Fiber - 0.1 g
- Sugars - 0.5 g
- Protein - 11.2 g
- Calcium - 4 mg
- Iron - 0.3 mg
- Vitamin C - 2.6 mg
- Thiamin - 0 mg