Heart-Healthy Baked Cod Fillets Recipe

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Heart-Healthy Baked Cod Fillets
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  1. Partially thaw cod fillets in refrigerator. Fish is ready to be prepared when it is just beginning to soften. (Times will vary.).
  2. Preheat oven to 475 degrees F. Place oven rack at second-lowest setting. Line baking sheet with Reynolds Release Foil and brush foil lightly with canola oil (to prevent sticking and crisp fish).
  3. Rinse fish under cold water. With a very sharp knife, slice each fillet horizontally.
  4. In a shallow bowl, blend egg whites and milk.
  5. In a gallon-sized Ziploc bag, combine fish fry mix and flour.
  6. Place one fillet into Ziploc bag, close tightly, and shake carefully to coat; coat well. Reach into bag and pick up fillet. While still inside bag, shake fillet gently to remove any excess.
  7. Place fillet into egg mixture, coating well. Remove from egg mixture, shaking gently to remove any excess.
  8. Return fillet to Ziploc bag; seal tightly. Shake bag again to coat; coat well. Remove fillet from bag, making sure to remove any excess. Place onto baking sheet.
  9. Repeat for each fillet.
  10. Bake fillets for 6 minutes; turn over carefully. Bake another 6 minutes and remove from oven.
  11. Serve alone, on a good bun, or in your favorite wrap with lots of fresh veggies and low-fat condiments.
  12. (My kids absolutely devoured these in lettuce wraps!).
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 104.58 Kcal (438 kJ)
Calories from fat 44.01 Kcal
% Daily Value*
Total Fat 4.89g 8%
Cholesterol 18.77mg 6%
Sodium 94.77mg 4%
Potassium 105.65mg 2%
Total Carbs 6.31g 2%
Sugars 0.58g 2%
Dietary Fiber 0.11g 0%
Protein 8.13g 16%
Iron 0.2mg 1%
Calcium 23.5mg 2%
Amount Per 100 g
Calories 161.04 Kcal (674 kJ)
Calories from fat 67.77 Kcal
% Daily Value*
Total Fat 7.53g 8%
Cholesterol 28.91mg 6%
Sodium 145.93mg 4%
Potassium 162.69mg 2%
Total Carbs 9.71g 2%
Sugars 0.89g 2%
Dietary Fiber 0.17g 0%
Protein 12.51g 16%
Iron 0.3mg 1%
Calcium 36.2mg 2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.5
  • 3

Good Points

  • saturated fat free

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