Some like it hot, so here’s the perfect spicy fish dish. While it bakes, you’ll have time to prepare corn on the cob and steamed zucchini.

　　

Ingredients

serves 4, 3 ounces fish per serving

　　Cooking spray

　　4 mild fish fillets, such as scrod (about 4 ounces each), rinsed and patted dry

　　1/2 cup salsa (lowest sodium available)

　　2 tablespoons plain dry bread crumbs

　　2 tablespoons shredded low-fat Monterey Jack or low-fat mozzarella cheese

　　

Step 1

Preheat the oven to 375°F. Lightly spray a 12 x 8 x 2-inch baking pan with cooking spray.

　　

Step 2

Put the fish in the pan. Top with the salsa, bread crumbs, and Monterey Jack.

　　

Step 3

Bake for 15 to 20 minutes, or until the fish flakes easily when tested with a fork.

　　

nutrition information

Step 4

(Per Serving)

　　

Step 5

Calories: 127

　　

Step 6

Total Fat: 1.5g

　　

Step 7

Saturated: 0.5g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 0.5g

　　

Step 10

Monounsaturated: 0.5g

　　

Step 11

Cholesterol: 51mg

　　

Step 12

Sodium: 223mg

　　

Step 13

Carbohydrates: 4g

　　

Step 14

Fiber: 0g

　　

Step 15

Sugars: 1g

　　

Step 16

Protein: 22g

　　

Step 17

Dietary Exchanges

　　

Step 18

1/2 Carbohydrate

　　

Step 19

3 Very Lean Meat

　　American Heart Association Quick & Easy Meals