Herb-crusted baked cod
Dietitian's tip: Cod — a mild-flavored saltwater fish — is a good candidate for grilling. Wrap the stuffing-coated fillets in aluminum foil and grill until firm and opaque throughout, about 5 minutes on each side.
SERVES 4
Ingredients
3/4 cup herb-flavored stuffing
4 cod fillets, each 4 ounces
1/4 cup honey
Directions
Preheat the oven to 375 F. Lightly coat a 9-by-13 inch baking pan with cooking spray.
Place stuffing in a sealed bag. Crush until it has a crumb texture.
Brush the fillets with honey. Discard any remaining honey. Place a fillet in the bag of stuffing. Shake the bag gently to coat the cod evenly. Place the fillet on the baking dish and repeat with the remaining fillets.
Bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes. Serve immediately.
Nutritional Analysis(per serving)Serving size: 1 fillet
Calories 169 Cholesterol 49 mg
Protein 21 g Sodium 162 mg
Carbohydrate 18 g Fiber 1 g
Total fat 1 g Potassium 477 mg
Saturated fat < 1 g Calcium 26 mg
Monounsaturated fat < 1 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Carbohydrates 1
Protein and dairy 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Meat and meat substitutes 3
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Meats, poultry and fish 1
http://www.mayoclinic.com/health/hea...ecipes/NU00400
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