| 1 pound |
cod (or other fish) fillet |
| 1 Tbsp. |
olive oil |
| 1 tsp. |
spicy seasoning, salt-free |
 Preheat oven to 350 degrees F. Spray a casserole dish with cooking oil spray. |
| Wash and dry fish. Place in dish. Mix oil and seasoning and drizzle over fish. |
| 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).
Nutrition Facts
| Calories |
133 |
Sodium |
119 mg |
| Total fat |
1 g |
Calcium |
20 mg |
| Saturated fat |
0 g |
Magnesium |
67 mg |
| Cholesterol |
77 mg |
Potassium |
394 mg |
| Fiber |
0 g |
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Source: National Heart, Lung and Blood Institute
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