Spicy Baked Fish Recipe
| cooking oil spray | ||
| 1 | lb | cod (or other fish) fillet |
| 1 | Tbsp | olive oil |
| 1 | tsp | spicy seasoning mix |
- Preheat oven to 350ƒ F. Spray a casserole dish with cooking oil spray.
- Wash and dry fish. Place in dish and drizzle with oil and seasoning mixture.
- Bake uncovered for 15 minutes or until fish flakes with fork. Cut into 4 pieces. Serve with rice.
Spicy seasoning mix
| 1 1/2 | tsp | white pepper |
| 1/2 | tsp | cayenne pepper |
| 1/2 | tsp | black pepper |
| 1 | tsp | onion powder |
| 1 1/4 | tsp | garlic powder |
| 1 | Tbsp | basil, dried |
| 1 1/2 | tsp | thyme, dried |
Mix all ingredients together. Store in an airtight container.
Use in meat, poultry, fish, or vegetable dishes. Try replacing the salt in the salt shaker and use at the table.
| Makes 4 servings. | ||||||
| Serving size: 1 piece (3 oz) | ||||||
| Per Serving: | ||||||
| Calories | 134 | Magnesium | 52 | mg | ||
| Total Fat | 5 | g | Potassium | 309 | mg | |
| Saturated Fat | 1 | g | Calcium | 18 | mg | |
| Cholesterol | 60 | mg | Sodium | 93 | mg | |
If you have any questions or comments on senior health, nutrition, fitness, etc., go to the Senior Health Forum where we are talking about the following:
The information contained in these pages
is for educational / reference use only.
Sources:
National Institutes of Health
Graphics:
Public Domain
