Stay young at heart with this recipe

Want a healthy recipe? Here's a sure thing. This recipe, which grew out of research and education projects supported by the National Heart, Lung, and Blood Institute, supports this group's goal of helping Americans keep their hearts strong by reducing their intake of calories, fat, cholesterol, and sodium. If you like this one, you might want to give these others a try too.

Spicy Baked Fish

Ingredients

1 pound cod (or other fish) fillet
1 tablespoon olive oil
1 teaspoon salt-free spicy seasoning
Non-stick spray

Instructions

• Preheat oven to 350.
  
• Spray casserole dish with nonstick cooking spray (Canola makes a good one).
• Wash and dry fish. Place in dish. Drizzle with olive oil and seasoning mixture.
• Bake uncovered for 15 minutes or until fish flakes with fork. Cut into four pieces. Serve with a side of your choice -- make it veggies and you'll have one healthy meal.
  

Each serving -- this recipe makes four -- has 134 calories, 5 g fat (1 gram saturated), 60 mg cholesterol, less than 1 g carbohydrates, 0 g fiber, 21 g protein, 93 mg sodium, and 309 mg potassium.

Yummy.