HEART HEALTHY RECIPE (DINNER): BLACKENED FISH

·         2 TBSP yellow cornmeal

·         2 TBSP paprika

·         1 tsp. dried thyme

·         ½ tsp. cayenne pepper

·         Coarse salt and pepper

·         4 fish fillets (about 1½ lbs.)

·         Lemon wedges

·         Cooking spray

1.      Heat broiler and coat the rack of a broiler pan with cooking spray

2.      In a shallow bowl, stir together corn meal, paprika, thyme, cayenne, salt and pepper

3.      Dredge fillets in cornmeal mixture, turning once to coat, then shake off excess and place on prepared rack

4.      Broil for 10-12 minutes until opaque throughout and blackened on the outside

5.      Serve immediately with lemon wedges

Servings:  4

Serving size:  1 (6 ounce) fillet

Nutritional Information

Calories:  257

Fat:  2 g

Saturated Fat: 0 g                  TIP:             

Cholesterol:  65 mg                Use the mild fish of your choosing,

Sodium:  210 mg                    such as tilapia.

Carbohydrate:  6 g              .       

Fiber:  2 g

Protein:  27 g

"The Perfect Day"
By: Nanette Cameron, RD