Baked Spicy Fish

Serves: 
4
Ingredients: 

1 pound cod fillets or any white fish, fresh or frozen

1/4 teaspoon paprika

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

1/8 teaspoon black pepper

1/8 teaspoon oregano, ground

1/8 teaspoon thyme, ground

1 tablespoon lemon juice

11/2 tablespoons olive oil or vegetable oil

Instructions: 
  1. If using frozen fish, thaw in refrigerator on bottom shelf, according to package directions.
  2. Preheat oven to 350 °F.
  3. Wash and separate fish into 4 fillets or pieces. Place in a 9" x 13" x 2" baking pan.
  4. Mix paprika, garlic and onion powder, pepper, oregano and thyme in a small bowl.
  5. Sprinkle seasoning mixture, pour lemon juice, and drizzle oil evenly over fish.
  6. Bake until fish flakes easily with a fork, about 20 to 25 minutes.
Tips: 
  • Thaw and store fish on the bottom shelf of the refrigerator.
  • Wash hands and everything that comes in contact with raw fish in hot, soapy water before touching other ingredients, equipment and work places.
  • Serve with a side of vegetables.
Nutrition Facts: 

Serving size: about 3 ounces

Calories: 130

Fruits and Vegetables: 0 cups

Fat: 6 g

Fiber: 0 g

Sodium: 60 mg

This material was developed by the UMass Extension Nutrition Education Program.

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