Garlic Butter Baked Cod
This Garlic Butter Baked Cod delivers 24g protein and 359 calories per serving — a lean fish option for cutting phases and steady protein intake. Four servings prepare on the stovetop in minimal time, letting you batch-cook multiple dinners without extended cooking. Supports fat loss goals while keeping calories controlled and protein consistent.
Ingredients
- •Butter(60g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Garlic(240g)
- •1/4 tsp paprika ($0.02)
- •1/4 tsp salt ($0.02)
- •Parsley, Fresh(30g)
- •Cod, Fillet(454g)
- •Lemon
Instructions
- 1Preheat the oven to 400ºF. In a small bowl, combine the butter, olive oil, garlic, paprika, salt, and chopped parsley. Stir until it forms a fairly smooth paste.
- 2Add the cod filets to a baking dish, add the garlic butter mixture on top of the fish, the spread it until the fish is evenly coated.
- 3Cut half of the lemon into slices and add the lemon slices on top of the fish. Cut the remaining 1/2 lemon into wedges for serving.
- 4Bake the cod for 15-20 minutes, or until it flakes easily with a fork and the internal temperature reaches 145ºF (total baking time will depend on the thickness of the filets and the material of your baking dish). Spoon any juices from the bottom of the pan over the fish. Serve the cod immediately with the remaining fresh lemon wedges for squeezing juice over top.
Nutrition — Per Serving
359
calories
24g
protein
21g
fat
- Carbohydrates
- 20g
- Saturated fat
- 8.9g
- Sodium
- 172 mg
- Dietary fiber
- 1.5g
4 servings per batch · ~204g each
Macro data sourced from USDA FoodData Central
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How much protein does Garlic Butter Baked Cod have per serving?
Each serving delivers 24g of protein and 359 calories with 21g fat and 20g carbs. The protein-to-calorie ratio is efficient, making this one of the leaner fish options in the library.
How long does Garlic Butter Baked Cod take to prep?
Quick prep time on the stovetop yields 4 servings in a single batch. Cod bakes quickly, allowing you to prepare multiple portions with minimal active time.
Is Garlic Butter Baked Cod good for fat loss?
At 359 calories and 24g protein per serving, this cod recipe is well-suited for fat-loss phases where protein efficiency matters. The lower calorie count relative to other proteins makes it a solid choice for deficit diets.
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