Bay-Style Fillets

  • Serves: Serves 4


Here is the recipe for people who think cooking fish is daunting. All you do is bake fish with one ingredient sprinkled on top, then melt margarine right on the fish for a sauce that practically makes itself.


Vegetable oil spray
4 thin fish fillets, such as sole or tilapia (about 4 ounces each)
1 teaspoon seafood seasoning
2 tablespoons light tub margarine

Cooking Instructions

Preheat the oven to 350°F. Line a rimmed baking sheet with aluminum foil. Lightly spray with vegetable oil spray.

Rinse the fish and pat dry with paper towels. Arrange the fish on the baking sheet. Sprinkle with the seafood seasoning.

Bake for 10 minutes, or until the fish flakes easily when tested with a fork.
To serve, spread 1/2 tablespoon margarine evenly over each serving.

Nutritional Analysis
Per serving
Calories Per Serving
Total Fat
3.5 g
Saturated Fat
.5 g
Polyunsaturated Fat
1 g
Monounsaturated Fat
1.5 g
54 mg
287 mg
21 g

Dietary Exchanges

3 lean meat   

This recipe is reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.