Keep the Beat: Heart Healthy Recipes - National Heart, Lung, and ...
Keep the Beat: Heart Healthy Recipes - National Heart, Lung, and ...
Keep the Beat: Heart Healthy Recipes - National Heart, Lung, and ...
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MAIN DISHES<br />
Spicy Baked Fish<br />
1 lb cod (or o<strong>the</strong>r fish) fillet<br />
1 Tbsp olive oil<br />
This spicy seafood<br />
dish will delight<br />
everyone.<br />
1 tsp commercial spicy seasoning,<br />
salt free, or Hot ‘N Spicy Seasoning mix (see recipe, page 140)<br />
as needed nonstick cooking spray<br />
1. Preheat oven to 350 °F. Spray casserole<br />
dish with nonstick cooking oil spray.<br />
2. Wash <strong>and</strong> dry fish. Place in dish.<br />
Drizzle with oil <strong>and</strong> seasoning<br />
mixture.<br />
3. Bake uncovered for 15 minutes or until<br />
fish flakes with fork. Cut into 4 pieces.<br />
Serve with rice.<br />
Yields: 4 servings<br />
Serving size:<br />
1 piece (3 oz)<br />
Each serving provides:<br />
Calories: 134<br />
Total fat: 5 g<br />
Saturated fat: 1 g<br />
Cholesterol: 60 mg<br />
Sodium: 93 mg<br />
Total fiber: 0 g<br />
Protein: 21 g<br />
Carbohydrates: less than 1 g<br />
Potassium: 309 mg<br />
80
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