Recipe: Seasoned baked cod

Dietitian's tip: Old Bay seasoning is a combination of herbs and spices — such as celery salt, mustard, red pepper, cloves, ginger and paprika — often used to enhance fish and shellfish. If you can't find this particular blend in your supermarket, try any seasoning blend designated for seafood.

Low fat = no more than 3 g of fat per serving

SERVES 4

Ingredients

4 cod fillets, each 4 ounces
1 lemon, cut into 4 wedges
2 teaspoons Old Bay seasoning

Directions

Preheat the oven to 350 F. Lightly coat 4 squares of aluminum foil with cooking spray.

Place a cod fillet on each piece of aluminum foil. Squeeze a lemon wedge over each fillet, and sprinkle each with 1/2 teaspoon Old Bay seasoning.

Wrap the aluminum foil around the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes. Serve immediately.

Nutritional Analysis

(per serving)

Serving size: 1 fillet
Calories	98	Cholesterol	49 mg
Protein	21 g	Sodium	382 mg
Carbohydrate	3 g	Fiber	0 g
Total fat	1 g	Potassium	507 mg
Saturated fat	trace	Calcium	35 mg
Monounsaturated fat	trace