Creole Cod

Yield: 4 servings

2 tsp. olive oil

2 tsp. Dijon mustard

1/2 tsp. Creole seasoning blend or Mrs. Dash Southwest Chipotle Seasoning Blend

4 (6 oz.) cod fillets (about 1-inch thick)

cooking spray

1 tbsp. fresh lemon juice

optional chopped fresh parsley

note: if unable to find Creole seasoning – make your own

1 tbsp. paprika

1 tsp. salt

1 tsp. onion powder

1 tsp. garlic powder

1 tsp. dried oregano

1 tsp. ground red pepper

1 tsp. ground black pepper

  1. Preheat oven to 400 degrees
  2. Combine first (4) ingredients; brush evenly over fish.
  3. Place fish on foil-lined baking-sheet coated with cooking spray. Bake at 400 degrees for 17 minutes or until fish flakes easily when tested with fork.
  4. Drizzle lemon juice evenly over fish; garnish with parsley if desired.

CALORIES 148 (21% from fat); FAT 3.5g (sat. fat 0.4g); CHOL 55mg; SOD 150mg; CARB 0.8g; FIBER 0.1g; PROTIEN 27.2g

from Cooking Light Annual Recipes 2003


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