Spicy Baked Fish

  • 1 pound cod (or other fish) fillet
  • 1 Tbsp olive oil
  • 1 tsp spicy seasoning, salt free

1. Preheat oven to 350° F. Spray a casserole dish with cooking oil spray.


2. Wash and dry fish. Place in dish. Mix oil and seasoning, and drizzle over fish.
3. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into 4 pieces. Serve with rice.

Makes 4 servings--Serving size: 1 piece (3 oz)

Calories: 133
Fat: 1 g
Saturated fat: 0 g
Cholesterol: 77 mg
Sodium: 119 mg

National Heart, Lung, and Blood Institute


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