Low Calorie Baked Cod

Jun 11, 2020 | Food, Lunch/Dinner

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When it comes to cooking for myself, I try to stick to a low fat, low calorie diet. I don’t, however, want to sacrifice taste while I’m trying to be healthy. So while I pack my plate with veggies from my garden, I want the rest of my meal to be something I can look forward to. This is the key to healthy eating for me; the challenge to turn my favorite foods into something healthy enough to fit in my diet while still being delicious. This way I’m excited to eat instead of wishing I could eat something else because honestly who wants to live like that? I know I don’t, I just love food too much.

It’s with this motivation that I came up with this baked cod recipe, though you could use haddock as well, it’s just hard to find down here in Texas. It’s not only easy to make (the topping can be made in minutes but if you want to save time you can make it in advance as well, just add the butter right before using) but it’s packed with delicious flavor! The crispy topping blends perfectly with the soft, flaky fish, giving you the perfect combination of textures. The only thing to dread with this meal is taking the last bite and wishing it wasn’t over.

Looking for the perfect under 500 calorie dinner that can be done completely in the oven and still impress? How about pairing this with a side of Roasted Green Beans and Oven Roasted Potatoes? Just cook the potatoes at 425°F for the first 25 minutes, then reduce the temperature to 400°F. Add the green beans (you could even use the same sheet pan and save on clean up!) and fish, cook for an additional 20 minutes, and dinner is served! So easy but oh so good and only 462 calories! Trust me, this will become part of your weekly rotation and you’ll love it every time!

Low Calorie Fish Recipe

Low Calorie Baked Cod

Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: Main Course
Servings: 2
Calories: 190kcal


  • 8 oz cod thick cut if possible, 4 oz portions
  • 8 ind butter crackers like Ritz
  • ¼ tsp salt
  • ¼ tsp black pepper
  • ¼ tsp onion powder
  • ¼ tsp ground cayenne pepper
  • ¼ tsp dried oregano
  • ¼ tsp dried parsley
  • ½ tsp granulated garlic
  • 1 lemon
  • 1 tbsp unsalted butter softened
  • 1 tbsp chardonnay


  • Preheat oven to 400°F.
  • In a small bowl, crush crackers and add spices. Mix well and add butter, mixing it in well. I usually crumble the crackers into the butter with my fingertips until well combined.
  • Lightly spray a shallow glass dish with cooking spray and add fish. Drizzle with chardonnay and squeeze half a lemon over the fish.
  • Gently add the cracker topping onto the fish, slightly pressing it down evenly over the top.
  • Bake for 20 minutes, or until the fish is opaque and flakes easily. If you have a thinner cut of fish you want to test it around 15 minutes.
  • Serve with lemon wedges and enjoy!


Typically my recipes call for fresh herbs but I would recommend dried in this recipe for the concentration of flavors.  The amount of fresh herbs necessary would make the topping less likely to hold together while it is cooking.
You can use this topping on any kind of seafood like shrimp, scallops, other types of fish, or chicken.  For chicken just make sure to pound it out to a thinner piece so it cooks in time before the topping gets too dark.
I like to keep the small bottles of wine in my pantry for recipes like this so I’m not running out to get wine every time I need a small amount in a recipe.  While you only need a tablespoon for this recipe, it adds a lot of flavor to the fish while keeping it moist so I would recommend not cutting it out.


Serving: 1piece | Calories: 190kcal | Carbohydrates: 9g | Protein: 21g | Fat: 8g | Saturated Fat: 4g | Cholesterol: 64mg | Sodium: 390mg | Potassium: 543mg | Fiber: 2g | Sugar: 2g | Vitamin A: 324IU | Vitamin C: 30mg | Calcium: 38mg | Iron: 1mg
Tried this recipe?Let us know how it was!

About Me


Hello everyone! My name is Angie Mallery, and I’m the proud founder of Wicked Handy. This blog is my playground for sharing everything that makes life more joyful and practical—from crafting and cooking to gardening and DIY projects. I’m thrilled you’re here and hope you find inspiration and enjoyment in what I love to do. Thank you for visiting!

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