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Cajun Baked Fish


Makes 1 serving (1 protein, 1 Melba toast)


100 grams of any white fish

1 serving Melba toast crumbs

1/8 teaspoon onion powder

1/8 teaspoon garlic powder

2 tablespoons lemon juice

Pinch of cayenne pepper to taste

Pinch of thyme

Salt and black pepper to taste


Combine spices and Melba toast crumbs (see salad recipes). Dip fish in lemon juice and coat with spice mixture. Bake in 350 degree oven for 20 minutes or broil until lightly brown. Garnish with parsley.



Tongs can be used to juice a lemon. Just place the lemon in between and press. Voila!


To remove the smell of garlic from your hands rub them on stainless steel.


To prevent water from boiling over rest a wooden spoon across the pot of boiling water

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