Cheesy Garlicy Cod Bake

4 of 5 (2)
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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 287.2
  • Total Fat: 1.9 g
  • Cholesterol: 67.3 mg
  • Sodium: 1,003.2 mg
  • Total Carbs: 26.1 g
  • Dietary Fiber: 7.7 g
  • Protein: 43.8 g

View full nutritional breakdown of Cheesy Garlicy Cod Bake calories by ingredient
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Only sounds guilty! Only sounds guilty!
Number of Servings: 1


    -Cod, 4 oz (1 fillet)
    -Spinach, (the frozen kind, just defrosted), 1 cup
    -Ian's Panko Whole Wheat Bread Crumbs, 0.25 cup
    -Kraft Free Shredded Cheddar Cheese, 0.25 cup
    -Garlic powder, to taste


1. Spray a small casserole dish with nonstick cooking spray.
2. Line bottom of the dish with spinach.
3. Spread breadcrumbs on a plate and mix in desired amount of garlic powder, or any other desired seasoning.
4. Press cod into breadcrumb mixture, coating both sides (if desired, you can first dip cod into a beaten egg, but this adds unnecessary calories, in my opinion...the breadcrumbs stick fine without egg as long as the fish is slightly damp).
5. Place fish on top of spinach.
6. Bake for approximately 15-20 minutes, depending on thickness of fillet.
7. When fish is fully cooked, sprinkle it with the cheese and return to oven until melted.


Number of Servings: 1

Recipe submitted by SparkPeople user FAYETTESIDRA.

TAGS:  Fish | Dinner | Fish Dinner |

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Member Ratings For This Recipe

  • Incredible!
    This recipe is delicious! I used crushed Wheat Chex as the coating instead of Panko bread crumbs and it was nice and crunchy. - 9/22/11

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  • Good
    Good recipe for Cod. I tend to like my fish, when breaded, to be a bit more crisp, so I'll probably separate the fish and the spinach next time. Also, I think it would be excellent even without the cheese. Overall, good recipe! - 4/9/08

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