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.

Mediterranean Baked Fish

1 lb fish fillets (sole, flounder, or sea perch)
2 tsp olive oil
1 large onion, sliced
1 can (16 oz) whole tomatoes, drained (reserve juice), coarsely chopped
1/2 C tomato juice (reserved from canned tomatoes)
1 bay leaf
1 clove garlic, minced
1 C dry white wine
1/4 C lemon juice
1/4 C orange juice
1 Tbsp fresh orange peel, grated
1 tsp fennel seeds, crushed
1/2 tsp dried oregano, crushed
1/2 tsp dried thyme, crushed
1/2 tsp dried basil, crushed
to taste black pepper

Baked Trout

2 lb trout fillet, cut into 6 pieces
Any kind of fish can be used.
3 Tbsp lime juice (about 2 limes)
1 medium tomato, chopped
1/2 medium onion, chopped
3 Tbsp cilantro, chopped
1/2 tsp olive oil
1/4 tsp black pepper
1/4 tsp salt
1/4 tsp red pepper (optional)

Baked Salmon Dijon

1 C fat free sour cream
2 tsp dried dill
3 Tbsp scallions, finely chopped
2 Tbsp Dijon mustard
2 Tbsp lemon juice
1 1/2 lb salmon fillet with skin, cut in center
1/2 tsp garlic powder
1/2 tsp black pepper
as needed fat free cooking spray

Baked Pork Chops

6 lean center-cut pork chops,
1/2-inch thick*
1 egg white
1 C evaporated skim milk
3/4 C cornflake crumbs
1/4 C fine dry bread crumbs
4 tsp paprika
2 tsp oregano
3/4 tsp chili powder
1/2 tsp garlic powder
1/2 tsp black pepper
1/8 tsp cayenne pepper
1/8 tsp dry mustard
1/2 tsp salt
as needed nonstick cooking spray

*Try the recipe with skinless, boneless chicken or turkey parts, or fish—bake for just 20 minutes.

Baked French Toast Fritters with Apples and Bananas

Add fruit to your meal with this heavenly, melt-in-your-mouth dish

For sandwiches:
8 slices whole-wheat bread
¼ C creamy peanut butter (or other nut butter)
1 apple, rinsed, peeled, cored, and sliced into 8 rings
2 bananas, peeled and cut into about 12 thin slices each

For batter:
3 Tbsp egg substitute (or substitute 1 egg white)
¼ tsp ground cinnamon
1 Tbsp brown sugar
¼ C fat-free evaporated milk
Nonstick cooking spray

Baked Eggrolls

Phyllo dough makes these eggrolls easy to roll—try with a side of Wiki (Fast) Rice

1 Tbsp vegetable oil
2 tsp sesame oil (optional)
2 tsp ginger, minced (or ½ tsp dried)
2 tsp garlic, minced (about 2 cloves)
4 C cabbage (napa or Chinese), rinsed and shredded
2 C carrots, peeled and sliced thinly on an angle (julienned)
2 C grilled boneless, skinless chicken breast, cut into strips (about 4 small breasts) (Leftover Friendly)
1 tsp lite soy sauce
8 phyllo dough sheets
Nonstick cooking spray

Baked Pork Chops with Apple Cranberry Sauce

A wonderful fruit sauce adds the perfect touch to these pork chops—try serving with a side of brown rice and steamed broccoli

For pork chops:
4 boneless pork chops (about 3 oz each)
¼ tsp ground black pepper
1 medium orange, rinsed, for ¼ tsp zest (use a grater to take a thin layer of skin off the orange; save the orange for garnish)
½ Tbsp olive oil

Baked Apple Bette

1 large apple
4 large eggs
1 cup sifted all-purpose flour
1 cup milk
1/4 cup butter
Ground cinnamon
Powdered sugar
Lemon wedges

Preheat oven at 400° degrees F.
Wash and core apple. Cut into thin slices. To make batter, whirl eggs and flour in a blender until
smooth. Add milk and whirl to mix batter well.

Three Cheese Baked Ziti

15 ozs. fat−free cottage cheese
2 whole eggs, slightly beaten
1/4 cup fat−free parmesan cheese
16 ozs. ziti pasta, cooked and drained
1 teaspoon salt
26 ozs. spaghetti sauce (low fat)
1 cup low−fat mozzarella cheese, shredded