Diabetes Forecast

Slow-Roasted Citrus Cod

Per Serving

Slow-Roasted Citrus Cod

Makes: 4 servings
Serving Size: 4 oz fish
Calories 190
Fat 8 g
Saturated Fat 1.1 g
Trans Fat 0 g
Carbohydrate 11 g
Fiber 4 g
Sugars 4 g
Cholesterol 50 mg
Sodium 310 mg
Potassium 440 mg
Protein 21 g
Phosphorus 150 mg
Choices: Fruit 0.5, Lean Protein 3, Fat 0.5
  • Makes: 4 servings
  • Serving Size: 4 oz fish
  • Preparation Time: 20 minutes
  • Cooking Time: 25 minutes


1 small fennel bulb, thinly sliced
1 small orange, unpeeled, thinly sliced, seeds removed
1 small lemon, unpeeled, thinly sliced, seeds removed
1/2 small jalapeƱo pepper, halved, seeded, and thinly sliced
1 lb. cod or other firm white fish, cut into 4 portions
4 sprigs fresh thyme
2 Tbsp. olive oil
1/2 tsp. kosher salt
1/4 tsp. freshly ground black pepper


  1. Preheat the oven to 300 F. Toss together the fennel, orange and lemon slices, and jalapeño pepper in a 9-by-13-inch baking pan.
  2. Lay the cod pieces next to the citrus mixture. Scatter the thyme sprigs over the fish. Drizzle with the olive oil and sprinkle with the salt and pepper.
  3. Roast the fish for 25 to 30 minutes, or until it is opaque and cooked through. Serve the fish with the roasted fennel and citrus.

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