Sunday, April 13, 2008

Cajun Fish

Cajun Tilapia

4 (6 oz) tilapia fillets
1 tsp dried tarragon
1 TB paprika
1 tsp dried basil
2 tsp dried lemon zest
1/2 tsp cayenne
2 tsp black pepper
1/2 tsp salt

Cooking spray

Thaw fish fillets if necessary. Combine all seasonings and rub lightly into fish. Spray skillet with cooking spray and saute’ until fish is flaky.

Yield: 4 servings. Per serving= 158 Calories; 2g Fat (10.8% calories from fat); 32g Protein; 2g Carbohydrate; 1g Dietary Fiber; 83mg Cholesterol; 195mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fat.

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