Supportive, but inconclusive, research shows that eating these omega-3 fatty acids may reduce the risk of heart disease.

Ingredients:

1 olive oil cooking spray
1/4 lb catfish fillets (wild)
1/4 tsp cajun seasoning (or more to taste)
1/2 tsp grated Parmesan cheese

Directions:

• Preheat the oven to 450 degrees F. Lightly spray a small nonstick baking sheet with olive oil spray.
• Place the catfish, smooth-side down, on the sheet. Sprinkle on the blackened seasoning and cheese.
• Bake for 10 to 12 minutes or until the catfish flakes easily with a fork. Serve immediately.

Yields 1 Serving.

Nutritional Information:
Calories 178 (Calories from Fat 45); Total Fat 5.7g (Saturated Fat 1.6g, Trans Fat 4.2g); Potassium 460mg; Sodium 234mg; Total Carbohydrate 0g (Dietary Fiber 0g, Sugars 0g); Protein 30g