1/4 teaspoon cayenne pepper

1/2 teaspoon garlic powder

1 teaspoon dried oregano

1 teaspoon dried thyme

3/4 pound mahi-mahi fillet

1 tablespoon olive oil

Mix cayenne pepper, garlic powder, oregano and thyme together. Spoon half of spice mixture onto one side of the fish, pressing it into the flesh. Heat a skillet over high heat and add the oil. When it is very hot, add the mahi-mahi, seasoned side down. Spread remaining spice mixture over top of the fish. Cook until the underside is bronze in color, 3 to 4 minutes. Cook second side 3 to 4 minutes or until cooked through. The fish is ready when a knife inserted into the flesh shows opaque rather than translucent meat.

Yield 2 servings.

Per serving: 211 calories, 73 calories from fat, 8.1 g total fat, 1.4 saturated fat, 5.1 monounsaturated fat, 126 mg cholesterol, 151 mg sodium, 1.5 g carbohydrate, 0.6 dietary fiber, 0 g sugars, 31.7 g protein

Exchanges: 5 lean meat