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
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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
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