Here's a recipe for fish

Baked Pepper Fish A low-fat way to prepare a fish fillet! Number of Servings: 1 Serving Size: 1 fillet Ingredients Name Measure 4 oz. fish fillet such as scrod, cod, white fish, haddock, or orange roughy fat-free ranch dressing 2 tbsp cayenne pepper dash diced red bell pepper 1/2 onion, thinly sliced 1 broccoli florets 1/2 cup Preparation Instructions 1. Preheat the oven to 450 degrees F. Spray a 12-inch piece of heavy aluminum foil with nonstick cooking spray. 2. Place the fillet on the foil. Spread the dressing over the fillet with a small spoon or pastry brush and sprinkle with red pepper. Arrange the vegetables over the fish. 3. Fold the foil over and seal the edges. Place the foil packet in the middle of the oven directly on the rack. To prevent spills, you may want to place the foil packet on a small baking sheet. 4. Bake for 20 minutes, or until the fish is white through the center and flakes easily with a fork. 5. To microwave, place the fillet and other ingredients directly on a microwave-safe plate. Cover with plastic wrap and microwave on high for 5 minutes or until done. Remember to turn the fillet halfway through the cooking time for even cooking. Exchanges Per Serving 1 Carbohydrate 2 Vegetable 2 Very Lean Meat Nutrition Information Amount Per Serving Calories 198 Calories from Fat 10 Total Fat 1 g Saturated Fat 0 g Cholesterol 49 mg Sodium 384 mg Total Carbohydrate 24 g Dietary Fiber 3 g Sugars 8 g Protein 21 g

This recipe sounds great! I am usually on the Alabama board, but stopped by to visit you all since I live only 45 minutes south of Chattanooga in Mentone, AL. I had my surgery on 2/15, so eager to eat meat, fish, etc at some point. I will keep this recipe and try it out! Thanks! Carol L