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
2 servings
1 fillet
- Amount per serving
- Calories196
- % Daily Value *
- Total Fat 1.3g2%
- Total Carbohydrate 19g7%
- Dietary Fiber 0.2g1%
- Protein 25.4g
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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!