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
- 1Pat the cod fillets dry with paper towels to remove excess moisture.
- 2In a small bowl, combine the unsalted butter, garlic powder, onion powder, and ground paprika, stirring until fully blended.
- 3Place the cod fillets skin-side down in a large skillet over medium-high heat with a light coating of butter or oil, cook for 3–4 minutes until the bottom is opaque and beginning to firm.
- 4Brush the top of each fillet generously with the seasoned butter mixture, then continue cooking over medium-high heat for another 4–6 minutes until the fish is opaque throughout, flakes easily with a fork, and the internal temperature reaches 145°F.
- 5Remove the skillet from heat and let the cod rest for 1–2 minutes.
- 6Divide the cod evenly into 4 airtight containers while hot, distributing any pan juices.
- 7Garnish each portion with fresh parsley immediately before serving or storage.
- 8Allow containers to cool to room temperature before sealing and refrigerating for up to 3 days.
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
Swap any ingredient and get recalculated macros instantly.
Set your goal to unlock — free, 30 secondsCommon questions
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.
More like this
Slow Cooker Beef Pasta
Slow Cooker · 10 servings
