Healthy Baked Cod with Herbs: Nutrient-Packed Recipe

Baked cod with herbs is not just a delightful dish; it's a powerhouse of nutrients that contributes to a balanced diet. This recipe highlights the health benefits of cod, a fish rich in protein, low in calories and fat, and an excellent source of essential vitamins and minerals such as vitamin B12, phosphorus, and selenium. The inclusion of olive oil adds heart-healthy monounsaturated fats and antioxidants, promoting overall well-being. Garlic, parsley, thyme, and lemon not only enhance flavor but also boost the dish's nutritional profile with vitamins A, C, and K, along with anti-inflammatory properties. Enjoy this flavorful meal, knowing it's both delicious and beneficial for your health.

Ingredients:

- 2 cod fillets

- 2 tbsp olive oil

- 2 garlic cloves, minced

- 2 tbsp parsley, chopped

- 1 tbsp thyme

- 1 lemon, sliced

Instructions:

1. Mix olive oil, garlic, parsley, and thyme.

2. Brush cod with mixture and top with lemon slices.

3. Bake at 375°F for 20-25 minutes.

Nutrition Value:

1. Cod Fillets:

  - Calories: Approximately 90 calories per 3-ounce serving.

  - Carbohydrates: Negligible.

  - Protein: Approximately 20 grams per 3-ounce serving.

  - Fat: Very low fat content, around 1 gram per 3-ounce serving.

  - Sodium: Low in sodium, naturally occurring.

  - Cholesterol: Low in cholesterol, about 50-60 milligrams per 3-ounce serving.

  - Nutritional Benefit: Rich in protein, cod is a good source of various vitamins and minerals, including vitamin B12, vitamin B6, niacin, phosphorus, and selenium. It's also low in calories and fat, making it a healthy choice for those watching their weight or looking to maintain a balanced diet.

2. Olive Oil:

  - Calories: Approximately 120 calories per tablespoon.

  - Carbohydrates: Negligible.

  - Protein: Negligible.

  - Fat: Around 14 grams of monounsaturated fats (mostly oleic acid) per tablespoon.

  - Sodium: Negligible.

  - Cholesterol: Negligible.

  - Nutritional Benefit: Olive oil is rich in monounsaturated fats, which are known to be heart-healthy. It also contains antioxidants and anti-inflammatory properties, along with vitamin E.

3. Garlic Cloves:

  - Calories: Approximately 4 calories per clove.

  - Carbohydrates: Approximately 1 gram per clove.

  - Protein: Negligible.

  - Fat: Negligible.

  - Sodium: Very low.

  - Cholesterol: Negligible.

  - Nutritional Benefit: Garlic contains allicin, a compound known for its potential health benefits, including antimicrobial properties. It also provides small amounts of vitamins C and B6, along with manganese and selenium.

4. Parsley:

  - Calories: Approximately 1 calorie per tablespoon.

  - Carbohydrates: Negligible.

  - Protein: Negligible.

  - Fat: Negligible.

  - Sodium: Very low.

  - Cholesterol: Negligible.

  - Nutritional Benefit: Parsley is rich in vitamins A, C, and K, as well as folate and iron. It also contains antioxidants, such as flavonoids and carotenoids, which contribute to its potential health benefits.

5. Thyme:

  - Calories: Approximately 3 calories per tablespoon.

  - Carbohydrates: Negligible.

  - Protein: Negligible.

  - Fat: Negligible.

  - Sodium: Very low.

  - Cholesterol: Negligible.

  - Nutritional Benefit: Thyme is a good source of vitamin K and also contains small amounts of vitamin C, manganese, and iron. It has antioxidant and antimicrobial properties and may offer various health benefits.

6. Lemon:

  - Calories: Approximately 17 calories per lemon (medium-sized).

  - Carbohydrates: Approximately 5 grams per lemon.

  - Protein: Approximately 0.6 grams per lemon.

  - Fat: Negligible.

  - Sodium: Very low.

  - Cholesterol: Negligible.

  - Nutritional Benefit: Lemons are high in vitamin C and also provide small amounts of potassium and vitamin B6. They are also rich in flavonoids and antioxidants, which may have various health benefits, including immune support and improved skin health.