Recipe: Spicy baked fish

In Wisconsin, fish fries never really go out of season. And while we can’t endorse the “frying” part, we can stand behind the fish. Fish contains omega-3 fatty acids, which help protect your heart from disease.

Whether you’re a fish foodie who eats it all year long or just want to spice up your Lenten meal plan, try this heart-healthy version of baked fish.

Spicy Baked Fish

Servings: 4

Ingredients:

1 pound cod (or other fish) fillet
1 tablespoon olive oil
1 teaspoon salt-free commercial spicy seasoning, or 1 teaspoon of recipe below
Nonstick cooking spray

Directions:

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.

Nutritional information per 3 ounce serving:  134 calories; 5 g fat (1 g saturated); 60 mg cholesterol; <1 g carbohydrates; 21 g protein; 0 g fiber; 93 mg sodium

Spicy Seasoning

Ingredients:

1-1/2 teaspoon white pepper
1/2 teaspoon cayenne pepper
1/2 teaspoon black pepper
1 teaspoon onion powder
1-1/4 teaspoon garlic powder
1 tablespoon basil, dried
1-1/2 teaspoon thyme, dried

Directions:

1. Mix all ingredients.
2. Store in an airtight container.

Source: National Heart, Lung and Blood Institute

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