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Obesity Discussion · 01-24-06, 10:18 PM

Seasoned baked cod
Dietitian's tip: Old Bay seasoning is a combination of herbs and spices — such as celery salt, mustard, red pepper, cloves, ginger and paprika — often used to enhance fish and shellfish. If you can't find this particular blend in your supermarket, try any seasoning blend designated for seafood.

SERVES 4
Ingredients
4 cod fillets, each 4 ounces
1 lemon, cut into 4 wedges
2 teaspoons Old Bay seasoning

Directions
Preheat the oven to 350 F. Lightly coat 4 squares of aluminum foil with cooking spray.

Place a cod fillet on each piece of aluminum foil. Squeeze a lemon wedge over each fillet, and sprinkle each with 1/2 teaspoon Old Bay seasoning.

Wrap the aluminum foil around the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes. Serve immediately.

Nutritional Analysis(per serving)Serving size: 1 fillet
Calories 98 Cholesterol 49 mg
Protein 21 g Sodium 382 mg
Carbohydrate 3 g Fiber 0 g
Total fat 1 g Potassium 507 mg
Saturated fat trace Calcium 35 mg
Monounsaturated fat trace

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Protein and dairy 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Meat and meat substitutes 3

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Meats, poultry and fish 1

http://www.mayoclinic.com/health/hea...ecipes/NU00547

01-24-06, 10:18 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,960 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Seasoned baked cod Seasoned baked cod Dietitian's tip: Old Bay seasoning is a combination of herbs and spices — such as celery salt, mustard, red pepper, cloves, ginger and paprika — often used to enhance fish and shellfish. If you can't find this particular blend in your supermarket, try any seasoning blend designated for seafood. SERVES 4 Ingredients 4 cod fillets, each 4 ounces 1 lemon, cut into 4 wedges 2 teaspoons Old Bay seasoning Directions Preheat the oven to 350 F. Lightly coat 4 squares of aluminum foil with cooking spray. Place a cod fillet on each piece of aluminum foil. Squeeze a lemon wedge over each fillet, and sprinkle each with 1/2 teaspoon Old Bay seasoning. Wrap the aluminum foil around the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes. Serve immediately. Nutritional Analysis(per serving)Serving size: 1 fillet Calories 98 Cholesterol 49 mg Protein 21 g Sodium 382 mg Carbohydrate 3 g Fiber 0 g Total fat 1 g Potassium 507 mg Saturated fat trace Calcium 35 mg Monounsaturated fat trace MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Protein and dairy 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Meat and meat substitutes 3 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Meats, poultry and fish 1 http://www.mayoclinic.com/health/hea...ecipes/NU00547 __________________