Baked cod with lemon and capers
Cod is naturally very low in fat. Baking it in foil helps keep it moist, while lemon and capers add a punch of flavor.
Nutrition Facts
Serving Size: 1 fillet
Calories: 159
Serving size
1 fillet
Calories
159
Monounsaturated fat
1 g
Saturated fat
2 g
Total fat
3 g
Sodium
294 mg
Cholesterol
85 mg
Dietary fiber
Trace
Protein
30 g
* Percent Daily Values are based on a 2,000 calorie diet.
Your daily values may be higher or lower depending on your calorie needs.
Your daily values may be higher or lower depending on your calorie needs.
Ingredients
(Serves 4)
- 4 cod fillets, each 6 ounces
- 1 lemon
- 1 teaspoon low-sodium chicken-flavored bouillon granules
- 1 cup hot tap water
- 1 tablespoon butter, softened
- 1 tablespoon all-purpose flour
- 4 teaspoons capers, rinsed and drained
Directions
Heat the oven to 350 F. Spray 4 squares of foil with cooking spray.
Place 1 cod fillet on each foil square. Cut lemon in half. Squeeze the juice from one half over the fish. Cut the other half into slices, place over the fish and seal the foil.
Bake in the oven until the fish is opaque throughout when tested with the tip of a knife, about 20 minutes.
In a small bowl, add the chicken bouillon granules and the hot tap water. Stir until the granules dissolve. Set aside.
In another small bowl, mix the butter and flour together. Transfer to a heavy saucepan. Stir over moderate heat until the butter-flour mixture melts. Add the bouillon to the butter mixture and continue to stir until thickened. Add the capers and remove from the heat. Pour over the fish and serve.
