Spicy Baked Fish

1 lb cod (or other fish) fillet
1 Tbsp olive oil
1 tsp commercial spicy seasoning,
salt free, or Hot ‘N Spicy Seasoning mix (see recipe, page 140)
as needed nonstick cooking spray

1. Preheat oven to 350 °F. Spray casserole
dish with nonstick cooking oil spray.
2. Wash and dry fish. Place in dish.
Drizzle with oil and seasoning
mixture.
3. Bake uncovered for 15 minutes or until
fish flakes with fork. Cut into 4 pieces.
Serve with rice.

Yields: 4 servings
Serving size:
1 piece (3 oz)
Each serving provides:
Calories: 134
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 60 mg
Sodium: 93 mg
Total fiber: 0 g
Protein: 21 g
Carbohydrates: less than 1 g
Potassium: 309 mg