Baked Fish
This dish can be served with vegetables and rice, pastas, or potatoes.
- 4 Servings
- $3.00 - $5.99
Baked Fish
This dish can be served with vegetables and rice, pastas, or potatoes.
- 4 Servings
- $3.00 - $5.99
Ingredients
- nonstick cooking spray
- 1 pound fish fillets
- 1 onion, sliced
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 2 teaspoons vegetable oil
- 1/4 teaspoon lemon pepper seasoning
Steps
1
Preheat oven to 350 °F.
2
Place about a 12-inch piece of foil on the counter. Coat the foil with nonstick cooking spray.
3
Place the fillets in the middle of the foil. If the fillets have skin, place the skin side down.
4
Spread the onions, salt, pepper, and oil on top of the fillets. If using lemon pepper seasoning, add that too.
5
Fold the foil over the fish to wrap it. Place foil pouch on a baking sheet, and place it in the oven.
6
Bake the fish for 15 to 20 minutes until the fish is flaky when tested with a fork.
7
Divide into four portions and serve.
Ingredients
Serving Size: 1/2 fillet
| Nutrients | Amount |
|---|---|
| Total Calories | 156 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 4 mg |
| Omega 3 - DHA | 106 mg |
| Cholesterol | 57 mg |
| Carbohydrates | 6 g |
| Dietary Fiber | 1 g |
| Total Sugars | 4 g |
| Added Sugars included | 0 g |
| Protein | 23 g |
| Minerals | |
| Calcium | 19 mg |
| Potassium | 354 mg |
| Sodium | 211 mg |
| Copper | 76 mcg |
| Iron | 1 mg |
| Magnesium | 31 mg |
| Phosphorus | 175 mg |
| Selenium | 45 mcg |
| Zinc | 0 mg |
| Vitamins | |
| Vitamin A | 0 mcg RAE |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 1.5 mg |
| Vitamin C | 2 mg |
| Vitamin D | 3 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 4 mcg |
| Folate | 10 mcg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 4 mg |
| Choline | 44 mg |
Source:
- A Harvest of Recipes with USDA Foods
- Adapted from a recipe by Veronica “Babe” Newago, Red Cliff Ojibwe