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Day 1 |
Day 2 |
Day 3 |
Day 4 |
 Day 5 |
Day 6 |
Day 7
Spicy Baked Fish (Day 5)
| |
|
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 |
Source: Public Health Service, National Institutes
of Health, National Heart, Lung, and Blood Institute
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