Baked Fish
Herbs and spices give this fish lots of flavor for an easy weekday meal.
- 4 Servings
- $6.00 - $8.99
Baked Fish
Herbs and spices give this fish lots of flavor for an easy weekday meal.
- 4 Servings
- $6.00 - $8.99
Ingredients
- 1 pound cod fillets
- 1/4 teaspoon paprika
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/8 teaspoon ground black pepper
- 1/4 teaspoon oregano, dried
- 1/4 teaspoon thyme, dried
- 1 tablespoon lemon juice
- 1 1/2 tablespoons margarine, melted
Steps
1
Wash hands with soap and water.
2
Thaw frozen fish according to package directions, if using frozen fillets.
3
Preheat oven to 350 °F.
4
Separate fish into four fillets or pieces.
5
Place fish in ungreased 13x9 baking dish.
6
Combine paprika, garlic powder, onion powder, pepper, oregano, and thyme in a small bowl.
7
Sprinkle seasoning mixture and lemon juice evenly over fish.
8
Drizzle margarine evenly over fish.
9
Bake until fish flakes easily with a fork, about 20-25 minutes.
Ingredients
Serving Size: 1/4 of the recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 131 |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.3 g |
| Omega 3 - EPA | 3 mg |
| Omega 3 - DHA | 133 mg |
| Cholesterol | 47 mg |
| Carbohydrates | 1 g |
| Dietary Fiber | 0 g |
| Total Sugars | 0 g |
| Added Sugars included | 0 g |
| Protein | 20 g |
| Minerals | |
| Calcium | 16 mg |
| Potassium | 224 mg |
| Sodium | 69 mg |
| Copper | 36 mcg |
| Iron | 1 mg |
| Magnesium | 37 mg |
| Phosphorus | 122 mg |
| Selenium | 32 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 59 mcg RAE |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0.9 mg |
| Vitamin C | 2 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 7 mcg |
| Folate | 8 mcg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 2 mg |
| Choline | 73 mg |
Source:
- Bronson Wellness Center
- Bronson Healthcare - Michigan