Weight Watchers Baked Cod

Learn how to make moist and flavorful baked cod with this easy Weight Watchers recipe. Ready in under 30 minutes.

weight watchers baked cod

This Weight Watchers Baked Cod recipe is a healthy and flavorful dish that is perfect for those following a strict diet.

This dish is low in calories and high in protein, making it an ideal choice for anyone looking to lose weight or maintain a healthy lifestyle.

weight watchers baked cod

Cod is a delicious white fish that is rich in omega-3 fatty acids. Omega-3s are essential fatty acids that your body needs to function properly.

They have been shown to reduce inflammation, lower blood pressure, and improve heart health. As always I recommend speaking with a Registered Dietitian for details.

weight watchers baked cod

I have personally never subscribed to Weight Watchers but have several family members that have over the years. This recipe comes from one of their old recipe books. I’m including the “points” listed in the book for convenience but if this is important to you, please confirm directly with Weight Watchers.

Weight Watchers Points for this recipe: 3 points per serving

Just as you would expect, this baked cod recipe couldn’t get any easier to make. And since it only takes about 10 minutes to bake, it makes it a great dish for those busy weeknights.

If you don’t have any Cod on hand and don’t care too much about the points, you can substitute for some Haddock, Tilapia or even some Pollock fillets.

weight watchers baked cod

Serve this delicious fish with your favorite side like vegetables, potatoes, etc. Just keep in mind the sides are not included in the points!

baked cod on plate with sweet potato fries

You will need the following ingredients to make this Baked Cod recipe. For ingredient amounts please refer to the printable recipe card at the bottom of this post.

  • Cod Fillets – thawed if frozen
  • Fresh Parsley
  • Scallions – or green onions
  • All Purpose Flour
  • Fresh Lemon Juice
  • Extra Virgin Olive Oil – the best quality possible
  • Salt
  • Ground Black Pepper
  1. Preheat the oven to 500°F. Lightly grease a baking dish with cooking spray. Place the fish in the baking dish.
    cod fillets in baking dish
  2. In a small bowl, combine the parsley, scallions, all purpose flour, lemon juice, oil, salt, and pepper.
  3. Spoon the mixture directly on top of the cod fillets in the baking dish.
    cod covered in parsley mixture
  4. Bake uncovered until the fish is just opaque in the center and lightly browned and crisp on top, about 10 minutes or until the internal temperature reaches 145°F.

Printable Recipe Card

weight watchers baked cod

Weight Watchers Baked Cod

Learn how to make moist and flavorful baked cod with this easy Weight Watchers recipe. Ready in under 30 minutes.
5 from 2 votes
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course Main Course
Cuisine American
Servings 4
Calories 775 kcal

Equipment

  • Baking Dish
  • Bowl for Mixing

Ingredients
 

  • 4 Cod Fillets, thawed if frozen
  • ½ cup Fresh Parsley, chopped
  • 2 Scallions, finely chopped
  • 2 Tbsp All Purpose Flour
  • 2 Tsp Fresh Lemon Juice
  • 2 Tsp Extra Virgin Olive Oil
  • ¼ Tsp Salt
  • ¼ Tsp Ground Black Pepper

Instructions
 

  • Preheat the oven to 500°F. Lightly grease a baking dish with cooking spray. Place the fish in the baking dish.
  • In a small bowl, combine the parsley, scallions, all purpose flour, lemon juice, oil, salt, and pepper.
  • Spoon the mixture directly on top of the cod fillets in the baking dish.
  • Bake uncovered until the fish is just opaque in the center and lightly browned and crisp on top, about 10 minutes or until the internal temperature reaches 145°F.

Notes

I have personally never subscribed to Weight Watchers but have several family members that have over the years. This recipe comes from one of their old recipe books. I’m including the “points” listed in the book for convenience but if this is important to you, please confirm directly with Weight Watchers.
Weight Watchers Points for this recipe: 3 points per serving

Nutrition

Calories: 775kcalCarbohydrates: 4gProtein: 161gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gCholesterol: 387mgSodium: 637mgPotassium: 3783mgFiber: 1gSugar: 0.3gVitamin A: 1052IUVitamin C: 21mgCalcium: 160mgIron: 4mg

Nutritional information provided for this recipe is based on 1 serving. This information is an estimate and may vary based on several factors. If nutritional information is important to you and your diet, please verify this recipe with a Registered Dietitian.

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One Comment

  1. Loretta says:

    I am not usually a fan of fish, but after making this recipe, I changed my mind. It was so delicious.