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
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