Spicy Baked Fish

Number of Servings: 4 (117g)
Active Time: 5 min.
Total Time: 20 min.
Spicy Baked Fish

Cooking great fish doesn’t get any simpler than this! Choose your spice mix to match your side dishes for the evening for a flexible and scrumptious way to cook fish any day.


  • 1 lb. cod fillet
  • 1 Tbsp. olive oil
  • 1 tsp. salt-free spice mix


  1. Preheat oven to 350ºF. Spray a 9″x13″ baking dish with nonstick cooking spray.
  2. Place fish in dish. Brush with oil, sprinkle with spice mix, and tuck the thinnest part under to give a uniform thickness.
  3. Bake until fish flakes with a fork (10 minutes per inch of thickness).

Nutrition Facts

4 servings per container

Serving Size 117g

Amount per serving
Calories 125
% Daily Value*
Total Fat 4g 5%
Saturated Fat 0.5g 3%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 2.5g
Cholesterol 49mg 16%
Sodium 60mg 3%
Total Carbohydrate 1g 0%
Dietary Fiber 0g 0%
Total Sugars 0g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 1g
Protein 20g
Vitamin D 1mcg 6%
Calcium 18.2mg 2%
Iron 0.5mg 2%
Potassium 480mg 10%
Vitamin A 13.6mcg 2%
Vitamin C 1.1mg 2%
Vitamin E 1.2mg 8%
Vitamin K 2.2mcg 2%
Thiamin 0.1mg 8%
Riboflavin 0.1mg 6%
Niacin 6.1mg 40%
Vitamin B6 0.3mg 15%
Folate 7.9mcg 2%
Vitamin B12 1mcg 45%
Biotin 0mcg 0%
Chloride 0mg 0%
Pantothenate 0.2mg 4%
Phosphorus 230.2mg 20%
Iodine 0mcg 0%
Magnesium 36.3mg 8%
Zinc 0.5mg 4%
Selenium 37.5mcg 70%
Copper 0mg 4%
Manganese 0mg 0%
Chromium 0mcg 0%
Molybdenum 0mcg 0%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Cod, Olive Oil, Salt Free Extra Spicy Seasoning Blend (spices (black Pepper, Sweet Chili Pepper, Cayenne Pepper, Celery Seed, Oregano, Cumin, Basil, Bay, Marjoram, Savory, Thyme, Coriander, Mustard, Rosemary), Onion, Garlic, Tomato, Paprika Color, Citric Acid, Orange Peel, Oil Of Lemon).

Latest from Our Blog

School Lunch Supplies List

back to school written in colorful letters on a lunchbox

It’s back to school season. That means it’s time to stock up on new gear, so your students are prepared to start the school year in style. Don’t forget about school lunch as you create your shopping lists. Whether your family has decided between school lunch or lunch from home, there will likely be a field trip where your child could use these lunch supplies. Parents have a lot of cool new products to choose from to ensure that their child’s lunch is not only nutritious and safe, but also looks appetizing at lunch time. For this month’s Nutritious Nudge, I created a list of lunch supplies and considerations to help parents with their back to school shopping. 

Continue Reading »