Fish are brain food, rich in omega-3 fatty acids. Try to eat a serving of fish two to three times a week.


Credit: Leigh Beisch

Recipe Summary test

serves 4 (serving size: 1 fillet)


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 400°.

  • Heat 2 teaspoons oil in a small saucepan over medium-high heat. Add garlic; saute 2 minutes. Stir in water, lime juice, 1/2 teaspoon cumin, and 1/4 teaspoon salt; simmer 1 minute. Remove from heat; set aside.

  • Combine 1 teaspoon cumin, 1/2 teaspoon salt, flour, and red pepper in a shallow dish. Lightly coat fillets with cooking spray; dredge in flour mixture.

  • Heat 1 teaspoon oil in a large ovenproof skillet coated with cooking spray over medium-high heat. Add fillets; cook 2 minutes on each side or until lightly browned. Remove from heat. Spoon lime mixture evenly over fillets; transfer skillet to oven and bake 5 minutes or until fish flakes easily when tested with a fork. Serve with lime slices.

Nutrition Facts

204 calories; calories from fat 25%; fat 5.6g; saturated fat 0.9g; mono fat 2.9g; poly fat 1g; protein 30.1g; carbohydrates 6.9g; fiber 0.6g; cholesterol 52mg; iron 0.9mg; sodium 533mg; calcium 60mg.