Baked Cod
Baked Cod provides 31g protein and 161 calories per serving—an exceptionally lean protein option for aggressive fat loss phases. Four servings cook quickly on the stovetop, making white fish practical for lifters cutting while maintaining strength. Pair this with carbs and healthy fats elsewhere in your day to hit targets while staying in a deficit.
Ingredients
- •Unsalted Butter(30g)
- •Garlic powder(10g)
- •Onion powder(10g)
- •Paprika, Ground(5g)
- •1 teaspoon kosher salt
- •½ teaspoon freshly cracked black pepper
- •Cod, Fillet(680g)
- •Parsley, Fresh(15g)
Instructions
- 1Preheat the oven to 450°F with a rack in the top position.
- 2In a small bowl combine butter, garlic powder, onion powder, paprika, salt, and pepper.
- 3Pat the cod dry with paper towels. Arrange the cod on a rimmed baking sheet, then brush the top of each filet with seasoned butter. Bake on the top rack until the fish is opaque and flakes easily with a fork, 10-12 minutes.
- 4Garnish the cod with parsley before serving.
Nutrition — Per Serving
161
calories
31g
protein
7g
fat
- Carbohydrates
- 5g
- Saturated fat
- 0.3g
- Sodium
- 99 mg
- Dietary fiber
- 1.2g
4 servings per batch · ~188g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Baked Cod have per serving?
Each serving provides 31g of protein with only 161 calories, 7g fat, and 5g carbs. This is one of the leanest protein options on PrepForge with an exceptional protein-to-calorie ratio.
How long does Baked Cod take to prep?
Baked Cod qualifies as quick prep and yields 4 servings in a single stovetop batch. You can have multiple lean protein meals ready with minimal time commitment.
Is Baked Cod good for fat loss?
At 31g protein and only 161 calories per serving, Baked Cod is optimized for fat loss phases where you need high protein volume without significant calorie density. The minimal carbs and fat make it stackable with other meals throughout the day.
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