Some like it hot, so here’s the perfect spicy fish dish. While it bakes, you’ll have time to prepare corn on the cob and steamed zucchini.
Recipe information
Yield
serves 4, 3 ounces fish per serving
Ingredients
Cooking spray
4 mild fish fillets, such as scrod (about 4 ounces each), rinsed and patted dry
1/2 cup salsa (lowest sodium available)
2 tablespoons plain dry bread crumbs
2 tablespoons shredded low-fat Monterey Jack or low-fat mozzarella cheese
Preparation
Step 1
Preheat the oven to 375°F. Lightly spray a 12 x 8 x 2-inch baking pan with cooking spray.
Step 2
Put the fish in the pan. Top with the salsa, bread crumbs, and Monterey Jack.
Step 3
Bake for 15 to 20 minutes, or until the fish flakes easily when tested with a fork.
nutrition information
Step 4
(Per Serving)
Step 5
Calories: 127
Step 6
Total Fat: 1.5g
Step 7
Saturated: 0.5g
Step 8
Trans: 0.0g
Step 9
Polyunsaturated: 0.5g
Step 10
Monounsaturated: 0.5g
Step 11
Cholesterol: 51mg
Step 12
Sodium: 223mg
Step 13
Carbohydrates: 4g
Step 14
Fiber: 0g
Step 15
Sugars: 1g
Step 16
Protein: 22g
Step 17
Dietary Exchanges
Step 18
1/2 Carbohydrate
Step 19
3 Very Lean Meat
