Fall Recipes: Low in Sodium!

Spicy Baked Fish
1 pound of Salmon (or other fish) filet
1 Tbsp Olive Oil
1 tsp of spicy seasoning, salt free

1. Preheat over to 350. Spray casserole dish with cooking oil spray (PAM)
2. Wash and dry fish. Place in dish. Mix oil and seasonings and drizzle over fish.
3. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into four pieces. Serve with rice.

Makes 4 servings
Serving size: 1 piece (3 oz)
Per Serving: Calories: 192, Carbohydrate: ≤ 1g, Fat: 11g, Calcium 18 mg, Sat. Fat: 2g, Magnesium 34
mg, Cholesterol: 63mg,Potassium: 560 mg, Sodium: 50mg, Fiber: 0g, Protein: 23g

Yogurt Salad Dressing
8 oz plain yogurt, fat free
¼ cup mayo, low fat
2 tbsp chives, dried
2 Tbsp dill, dried
2 Tbsp Lemon Juice

Mix all ingredients in a bowl and refrigerate.

Makes 5 servings
Serving size: 2 Tbsp
Per Serving: Calories: 39, Total Fat 2g, Calcium: 76mg, Carbohydrate: 4g, Saturated Fat: 0g,
Magnesium: 10mg, Cholesterol: 3mg, Potassium: 110mg, Sodium: 66mg, Fiber: 0g, Protein: 2g

Reference: Understanding Nutrition. 2002

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