190 calories; 1.6 g fat; 0.4 g saturated fat; 93.5 mg cholesterol; 134.5 mg sodium; 2.6 g carbohydrate; 0.9 g fiber; 0.2 g sugar; 39.3 g protein
Combine garlic powder, paprika, onion powder, oregano, black pepper, cayenne pepper and thyme. Rub mixture on both sides of fish.
Heat a large cast iron skillet over medium-high heat. Spray skillet with nonstick cooking spray and add fish. Cook 8 – 10 minutes on each side, or until fish flakes easily with a fork.