Your Recipe

Baked Cod with Lemon and Capers

Ingredient Amount Calories
Lemon 116g 34kcal
Garlic 6g 9kcal
Olive oil 26.6g 235kcal
Thyme fresh 5.48g 6kcal
Cod atlantic, raw 907.18g 744kcal
Capers, canned 15g 3kcal

Recipe Tags:

South Beach Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 pounds fresh cod fish, cut into 4 servings
2 tbsp olive oil, divided
2 whole lemons
Kosher salt
Pepper
2 tbsp capers drained from their liquid
2 tbsp fresh thyme leaves
2 cloves garlic, finely minced
Fresh parsley, for garnish
Instructions
Preheat the oven to 375 degrees F.
Arrange the cod fillets on a plate and drizzle with 1 tbsp olive oil, juice of 1 lemon, and a generous shake of salt and pepper. Let the cod marinate in this while the oven is heating up.
Transfer the cod to a 7.5 ” x 10.5″ or 9″ x 13″ ceramic baking dish (it is fine if the pieces overlap a bit).
Top the cod with capers, fresh thyme, and minced garlic.
Slice the remaining lemon into rounds and arrange the slices on top of the cod. Add a few sprigs of fresh thyme if you have them.
Bake in the oven for 15-17 minutes, until fish is an internal temperature of 145 degrees F, and is opaque and flakes easily with a fork. Cook time will depend on the amount and thickness of fish.
Remove from oven and let sit for a minute or two before serving

Nutrition Facts
Portion Size 269 g | ml
Amount Per Portion 258
1078
kcal
kilojoules
% Daily Value *
Total Fat 8.3g 11%
Saturated Fat 1.2g 6%
Sodium 212mg 9%
Total Carbohydrate 3.7g 1%
Dietary Fiber 1.2g 4%
Sugar 0.8g
Protein 41g 82%
Vitamin D 2mcg 10%
Calcium 54mg 4%
Iron 1.4mg 8%
Potassium 993mg 21%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 31.029 mcg 3%
Thiamin [B1] 0.188 mg 16%
Riboflavin [B2] 0.167 mg 13%
Niacin [B3] 4.768 mg 30%
Pantothenic acid [B5] 0.418 mg 8%
Vitamin B6 0.603 mg 35%
Cobalamin [B12] 2.064 mcg 0%
Floate [B9] 20.59 mcg 0%
Vitamin C 20.461 mg 23%
Vitamin D 2.041 mcg 10%
Vitamin E 2.487 mg 17%
Vitamin K 5.178 mcg 4%
Betaine 0.007 mg 0%
Choline 149.961 mg 27%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 3.7 g 1%
Sugars 0.8 g 2%
Dietary fiber 1.2 g 4%
Carbohydrate 3.5 g 0%
Net carbs 3g
Aminoacids
Nutrient Amount DV
Alanine 2.445 g 0%
Arginine 2.427 g 0%
Aspartic acid 4.142 g 0%
Cysteine 0.434 g 0%
Glutamic acid 6.04 g 0%
Glycine 1.942 g 0%
Histidine 1.19 g 0%
Isoleucine 1.869 g 0%
Leucine 3.29 g 0%
Lysine 3.714 g 0%
Methionine 1.196 g 0%
Phenylalanine 1.579 g 0%
Proline 1.43 g 0%
Serine 1.649 g 0%
Threonine 1.776 g 0%
Tryptophan 0.454 g 0%
Tyrosine 1.364 g 0%
Valine 2.088 g 0%
Minerals
Nutrient Amount DV
Calcium 53.66 mg 4%
Copper 0.11 mg 12%
Fluoride 0 mcg 0%
Iron 1.4 mg 8%
Magnesium 78.7 mg 19%
Manganese 0.09 mg 4%
Phosphorus 469.16 mg 38%
Potassium 992.61 mg 21%
Selenium 75.44 mcg 137%
Sodium 211.61 mg 9%
Zinc 1.09 mg 10%
Other
Nutrient Amount DV
Water 214.879 g 0%
Ash 3.007 g 0%