Open Arms of Minnesota

Weekly Recipe #209: Baked Cod Fish with Lemon & Pepper

by Pilar Chilet, Dietetic Intern [University of Minnesota Medical Center – Fairview]

Photo credit: Jeffrey W/Flickr

Try this delicious and healthy recipe when you want to eat something different any time of the year! In springtime, I like pairing this dish with brown rice and asparagus.

Fish is an important source of omega 3 fatty acids, a healthy fat for our bodies. It also provides an excellent source of protein to our diet.

Baked Cod Fish with Lemon & Pepper

(Serves: about 4)

Ingredients:

  • 4 cod fish fillets
  • 1 lemon
  • 1 tsp. minced garlic
  • 1 tbsp. fresh parsley, minced
  • Freshly ground black pepper and salt to taste
  • Cooking spray for greasing baking dish
  • Foil

Directions:

  1. Preheat oven to 350°F.
  2. In a bowl, zest and squeeze lemon and mix with garlic, pepper, and salt.
  3. Dip fish into mixture.
  4. Place fish in a greased baking dish and cover with foil. Bake for 20 to 25 minutes.
  5. Garnish with parsley and serve.

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