HEART HEALTHY RECIPE (DINNER): CHEESY BROILED COD

·         ½ cup low fat Parmesan cheese or (veggie Parmesan cheese)

·         ¼ cup light margarine

·         3 TBSP fat free mayonnaise

·         2 TBSP lemon juice

·         ¼ tsp. paprika

·         ¼ tsp. onion powder

·         ¼ tsp. cayenne pepper

·         ¼ tsp. basil

·         5 (6 ounce) cod fillets

1.      Preheat broiler and grease a broiler pan lined with aluminum foil

2.      In a small bowl, combine Parmesan cheese, margarine, mayonnaise, and lemon juice seasonings and set aside

3.      Arrange fillets in a single layer on the prepared pan

4.      Broil for 2 to 3 minutes on each side of fish

5.      Remove fish  from oven and cover with Parmesan mixture, then place back in oven and broil until topping is browned

Servings:  5

Serving size:  1 fillet

Nutritional Information

Calories:  220

Fat:  2 g

Saturated Fat:  0 g                          

Cholesterol:  65 mg              

Sodium:  180 mg                  

Carbohydrate:  2 g            

Fiber:  0 g

Protein:  38 g

"The Perfect Day"
By: Nanette Cameron, RD