Tasty Baked Fish

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Tasty Baked Fish

Portions:
4

Serving Size:
3 ounces

Prep Time:
1 – 15 minutes

Cook Time:
20 – 25 minutes

    Diet Types:
  • CKD non-dialysis
  • Diabetes
  • Lower Protein
  • Gluten-free
  • Heart Healthy
  • Dialysis

Ingredients

  • 1 pound cod fillets
  • 2 tablespoons olive oil
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground rosemary
  • 1/2 teaspoon black pepper

Instructions

  1. Preheat oven to 350° F.
  2. Flatten fish fillets and turn several times in olive oil to coat completely.
  3. Sprinkle fish with spices to your liking.
  4. Place in baking dish.
  5. Bake for approximately 20 to 25 minutes until fish flakes with a fork.

Tips

  • Experiment with different fish flavors. Mild fish include orange or red roughy, perch, cod and catfish.
  • To flatten fish, place wax paper over and under fish then apply pressure with a heavy, flat object, such as a large cast iron skillet.
  • Adjust portions for a lower or higher protein diet.

Submitted by: Rorie, dietitian from Texas

Nutrients per serving

Calories 171

Protein 20 g

Carbohydrates 0 g

Fat 10 g

Cholesterol 68 mg

Sodium 69 mg

Potassium 338 mg

Phosphorus 204 mg

Calcium 39 mg

Fiber 0.2 g

Added Sugar 0 g