Spicy Baked Fish

Ingredients

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

Directions

1. Preheat oven to 350°F
2. Spray a casserole dish with cooking oil spray
3. Wash and dry fish. Place in dish
4. Mix oil and seasoning, and drizzle over fish
5. Bake uncovered for 15 minutes or until fish flakes with fork
6. Cut into 4 pieces. Serve with rice.

Nutritional Facts

• Serving Size: 1 piece (3 oz)
• Servings Per Recipe: 4
• Amount per serving:
  • Calories: 133
  • Sodium: 119 mg
  • Total Fat: 1 g
  • Saturated Fat: 0 g
  • Cholesterol: 77 mg
  • Magnesium: 67 mg
  • Potassium: 394 mg
  • Calcium: 20 mg
  • Fiber: 0 g

Recipe Courtesy: National Heart Lung and Blood Institute - Dietary Approaches to Stop Hypertension (DASH) Recipes