Spicy Baked Fish

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Ingredients:

1 pound cod (or other fish) fillet

1 Tbsp. olive oil

1 tsp. spicy seasoning, salt-free

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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.

4 Servings, about 1 piece (3 oz.) each

Per Serving:

Calories – 133

Total fat – 1 gram

Saturated fat – 0 gram

Sodium – 119 mg

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