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Servings: 4 servings

Total Time: 25 minutes

  • 1 1/2 tsp garlic powder
  • 1 tsp paprika
  • 1 tsp onion powder
  • 1 tsp oregano
  • 1 tsp black pepper
  • 1/2 tsp cayenne pepper
  • 1/2 tsp thyme
  • 4 (6 ounce) fish fillets (salmon, cod, tuna, or tilapia)


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.


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

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