Nutrition
4 Servings, about 1 piece (3 oz.) each
Ingredients:
1 pound cod (or other fish) fillet
1 Tbsp. olive oil
1 tsp. spicy seasoning, salt-free
Directions:
1. Preheat oven to 350ºF. Spray a casserole dish with cooking oil spray.
2. Wash and dry fish. Place in dish. Mix oil and seasoning. Drizzle over fish.
3. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into 4 pieces. Serve with rice. If you do, count 1/3 cup rice as 1 grains & starches.
Per Serving:
Calories – 133
Total fat – 1 gram
Saturated fat – 0 gram
Sodium – 119 mg
© American Institute for Preventive Medicine