Category: Cod

Baked Cajun Garlic Butter Cod

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Baked Cajun Garlic Butter Cod

  • Servings: 6
  • Difficulty: Easy
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I like cod. It’s easy to make. It’s juicy. Best of all it’s quick.

Ingredients

  • 1.5 lb of cod
  • 1/4 cup of melted butter
  • 3 minced garlic cloves
  • 1 orange or lemon sliced

Directions

  1. Preheat oven to 400 degrees.
  2. In a 9 x 13 baking dish place slices of fruit and the 6-4
    3. ounce pieces of cod over them.
  3. In a separate bowl, whisk butter,garlic and cajun spices.
  4. Spread evenly over fish.
  5. Bake for 20 minutes

Nutrition Per Serving

  • Calories 123
  • Fat 4.5 g
  • Sugar 0 g

Cod is a nice fish to work with. It keeps it’s shape, is versatile and is quick. This is a meal I would serve to guests. If your cajun spice is very spicy, you might want to reduce the quantity and add a bit of paprika for color. If you want it spicier you can chop up a jalapeño to the butter mix.

I served this with a 1/2 cup of rice and some broccoli. Made for a colourful plate and well balanced. What you serve it up with is up to you. Remember to have fun and make it your own.

Cod with Butternut Squash and Zucchini

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This is a quick easy dinner. Cod is a great fish that is low fat with lots of protein.

As Chef Michael Smith would say, make it your own. If you don’t like Cajun spices use a spice you prefer. Make it with a different vegetable as a variation. Have fun.

Ingredients

  • 16 oz of cod filets
  • 2 cups of cubed peeled butternut squash
  • 2 cups of cubed Zucchini
  • 1 cup of halved grape tomatoes
  • 2 tablespoons of lime juice
  • 1 tablespoon of Cajun spices
  • Salt and pepper to taste
  • 2 tablespoons of chopped cilantro

 

Directions

  • Preheat oven at 400
  • Spray casserole with Pam spray
  • Spread evenly tomatoes, butternut squash, and Zucchini
  • Cover with cod cut in 4 pieces
  • Evenly spread lime juice over cod
  • Season cod with Cajun spices and salt and pepper
  • Spread the cilantro over cod
  • Place in oven for 25 minutes

 

Nutritional facts per Serving (serves 4)

  • Calories 117
  • Fat 0.9g
  • Carbs 10.4g
  • Fiber 2.0g
  • Protein 17.3g
  • Sugar 3.2g
  • WW Smart Points 2