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Baked Cod with Caribbean Sauce
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Nutrition Facts
Serving Size 258 g
(Approx. 4 Servings)
Amount Per Serving
Calories 180 Calories From Fat 10
% Daily Value*
Total Fat 1 g 2%
Saturated Fat 0 g 0%
Trans Fat 0.0 g
Cholesterol 65 mg 22%
Sodium 310 mg 13%
Total Carbohydrate 7 g 2%
Dietary Fiber 1 g 4%
Sugars 5 g
Protein 33 g
Vitamin A 6% • Iron 0%
Vitamin C 35% • Calcium 6%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
 
Nutrition Facts represent the ingredients displayed and are estimates only. We make no representations or warranties regarding the nutrition information provided. Adding optional ingredients or substituting products could alter the nutritional content of this recipe.
 
The dietary lifestyle and nutritional information are provided for educational purposes only. Product formulations may change; therefore, we recommend that you consult the product's label for nutrition information, contact the manufacturer for product related questions, and consult a healthcare provider for nutritional guidance specific to your needs. Since cooking times can vary, ensure that all recipe ingredients are cooked to a safe internal temperature according to USDA guidelines.
Baked Cod with Caribbean Sauce
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Prep Time
10 minutes
Cook Time
10 minutes
Total Time
20 minutes
Serves
4  People

Ingredients

Recipe makes 4 Servings

1 Hill Country Fare No-Stick Canola Spray
4 cod fillets
1 3/4 Tsp H-E-B Iodized Salt
1 1/2 Tsp H-E-B Black Pepper
1/2 cup(s) H-E-B Sour Cream, fat free
2 Tbsp lime, juiced
2 Tbsp fresh cilantro, chopped
1 jalapeno pepper, seeded and chopped
2 carambola (star fruit), sliced very thinly
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Instructions

1
Heat oven to 450°F.
2
Spray a shallow baking pan with non-stick cooking oil.
3
Lay fish fillets in bottom of baking dish.
4
Season fish lightly with salt and pepper.
5
Bake fish in upper 1/3 shelf of oven for 10 minutes.
6
Meanwhile combine sour cream, lime juice, cilantro and jalapeno in a food processor or blender for sauce.
7
Process 1 minute until cilantro and jalapeno are finely chopped.
8
Slice carambola (star fruit) and lay over fillets if desired.
9
Serve with sauce.

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