Spicy Baked Fish

Serves 4
Cooking oil spray
1 lb. cod (or other fish) fillet
1 Tbsp. olive oil
1 tsp. spicy seasoning mix (see recipe below)
Preheat oven to 350°. 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 four pieces.

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. dried basil
1-1/2 tsp. dried thyme
Mix all ingredients together. Store in an airtight container. Use in meat, poultry, fish or vegetable dishes.

Nutrition Information Per Serving (1 piece - 3 oz.):
123 calories; 20 g protein; 0 g carbohydrate; 0 g fiber; 4 g fat (0.5 g saturated, 2.5 g monounsaturated, 0.5 g polyunsaturated); 48 mg cholesterol; 61 mg sodium; 0.5 mg iron; 8 mcg folate; 18 mg calcium.