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Garlic Lemon Pepper Cod

This is a lightly breaded cod with a great mild flavor. Each serving is only 144 calories and is a great protein source. Is lower in sodium, potassium, and phosphorus than most prepared breaded baked fish.

Garlic Lemon Pepper Cod


Serving size: 3 ounces
Change Servings:


1 1⁄2 pound
cod fillets (fresh)
1 cup
bread crumbs (plain)
1⁄2 cup
parsley (fresh, chopped)
3 cloves
garlic (minced)
1 tablespoon
lemon (zest)
2 tablespoons
black pepper
1 tablespoon
olive oil
lemon wedges
cooking spray



  • Preheat oven to 400°F
  • Line baking dish with aluminum foil
  • Spray foil with cooking spray
  • Mix bread crumbs, parsley, garlic, lemon zest, and black pepper in a shallow plate or pan
  • Brush the top the cod fillets with olive oil
  • Press the oil covered side into the crumb mixture
  • Arrange each fillet, crust-side up, in the baking dish
  • Bake for about 15-20 minutes or until fish flakes apart easily with fork
  • Add lemon wedges to plate when time to serve

Nutritional Analysis

Per serving
Calories: 144 kcal
Protein: 20 g
Carbohydrates: 7 g
Dietary Fiber: 4 g
Phosphorus: 119 mg
Potassium: 206 mg
Sodium: 119 mg