CREOLE COD
Prep Time: 5 min
Cook Time: 18 min
Cod is a white fish with a delicate, mild flavor and firm flesh. While you can prepare cod in a variety of ways, seasoning it with creole spices is my favorite. It also allows you to pack a lot of flavor into the fish.
This dish can be served several ways! Atop of pasta, or some rice or even a nice big salad if you are looking for a healthier low carb meal! Add some veggies as a side dish and you are done and done!
Ingredients
2 tsp olive oil
2 tsp Dijon mustard
1/2 teaspoon salt
1/2 teaspoon Creole seasoning blend
4 (6-ounce) cod fillets (about 1 inch thick)
Cooking spray
1 tablespoon fresh lemon juice or freshly squeezed lemon
Chopped fresh parsley (optional)
DIRECTIONS
Preheat oven to 400°.
Combine first 4 ingredients; spoon evenly over fish.
Place fish on a foil-lined baking sheet coated with cooking spray. Bake at 400° for 18 minutes or until fish flakes easily when tested with a fork. Drizzle juice evenly over fish; garnish with parsley, if desired.
MACROS
Servings 1 cod filet
Calories per Serving 148
Fat 3.5 g
Carbohydrate .8 g
Fiber .1 g
Sugar 2 g
Protein 28 g
Sodium 530 mg