Steamed Garlic Cod
This recipe really packs a punch with flavour but keeps the calories low and the protein high!
The sauce also pairs well with other fish and meats, so really versatile!
Nutrition Facts
Serving Size 1 fillet
Servings 2
- Amount Per Serving
- Calories 196
- % Daily Value *
- Total Fat 1.3g2%
- Total Carbohydrate 19g7%
- Dietary Fiber 0.2g1%
- Protein 25.4g51%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Yields2 ServingsCategoryDinner
2 skinless cod fillets
20 g low fat spread/ butter substitute
1.50 tbsp dark soy sauce
2 cloves of garlic - finely minced
0.50 tsp chilli flakes
0.50 tsp dried parsley
1
Heat the oven to 180C.
Place one of the cod fillets onto a sheet and greaseproof paper and fold/twist the edges, almost creating a boat.
Repeat with the other fillet.
2
In a small bowl, mix the remaining ingredients together until combined.
Spoon over each of the cod fillets and seal the "boat" by folding down the top of the greaseproof paper.
3
Place on a baking tray and into the oven for approximately 20 minutes or until the fish is cooked all the way through.
Serve with some creamy spaghetti or wholegrains & enjoy!
Ingredients
2 skinless cod fillets
20 g low fat spread/ butter substitute
1.50 tbsp dark soy sauce
2 cloves of garlic - finely minced
0.50 tsp chilli flakes
0.50 tsp dried parsley
Directions
1
Heat the oven to 180C.
Place one of the cod fillets onto a sheet and greaseproof paper and fold/twist the edges, almost creating a boat.
Repeat with the other fillet.
2
In a small bowl, mix the remaining ingredients together until combined.
Spoon over each of the cod fillets and seal the "boat" by folding down the top of the greaseproof paper.
3
Place on a baking tray and into the oven for approximately 20 minutes or until the fish is cooked all the way through.
Serve with some creamy spaghetti or wholegrains & enjoy!