Cod with Orange Sauce

Cod with Orange Sauce

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

When your grocer has a sale on white fish, you’ll want to rely on this delicious menu. The presentation is as impressive as the flavors (serves 4).


  • Canola oil spray
  • ½ cup orange juice
  • 2 tablespoons honey
  • 1 clove garlic, minced
  • 1½ pounds cod fillets
  • ½ teaspoon cornstarch
  • 1 orange peeled and sliced in rings


  1. Preheat oven to 350º. Spray an oven-proof dish with oil.
  2. In a bowl mix together orange juice, honey, and garlic. Place fillets in dish, cover with orange juice mixture.
  3. Place dish on top shelf in oven and bake for 10-12 minutes depending on thickness.
  4. Remove fish to serving plates. Add cornstarch to remaining orange sauce. Cook and stir frequently until thickened. Pour over fish and garnish with orange slices.

Per serving: 282 calories, 32 gm protein, 23 gm carbohydrate, 7 gm fat, 2 gm sat fat, 3 gm mono fat, 74 mg cholesterol, 0 gm fiber, 550 gm sodium

THE SEASONED COOK: Cod, like other cold-water fish, is a source of Omega-3 fatty acids, which promotes heart health.

Click here to see more recipes from this collection, or on the 'recipes' tag below.

Dana Lewis | Swedish Blog Administrator
Hi Lori,

I'm glad you were able to attend the HEART 2 HEART event yesterday. There a variety of recipes in the collection that do not have added sugar or added salt - you can find them by clicking the link above or at Each recipe has a nutritional breakdown at the bottom of the recipe, so you can determine if it's something you'd like to try and meets your dietary needs.
2/26/2012 2:11:16 PM
Went to the heart event on saturday feb.25th 2012
and learned alot, but knew already most of what was told to us.
Some of these diets are high in salt and sugar, do you have any recipes that are not too much high in sugar?
And some with foods that last longer like fiber.
2/26/2012 10:03:29 AM
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