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Baked Fish

Baked Fish
Makes: 4 Servings

Herbs and spices give this fish lots of flavor for an easy weekday meal.

Ingredients

  • 1 pound cod fillets (fresh or frozen)
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/8 teaspoon ground black pepper
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon dried thyme
  • 1 tablespoon lemon juice
  • 1 1/2 tablespoons margarine (melted)

Directions

  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 melted margarine evenly over fish.
  9. Bake until fish flakes easily with a fork, about 20-25 minutes.

Notes

Learn more about:

Source:

Bronson Wellness Center
Bronson Healthcare - Michigan

Nutrition Information

Serving Size: 1/4 of the recipe
Nutrients Amount
Total Calories 97
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 48 mg
Sodium 141 mg
Carbohydrates 1 g
Dietary Fiber 0 g
Total Sugars 0 g
Added Sugars included 0 g
Protein 16 g
Vitamin D 0 mcg
Calcium 19 mg
Iron 0 mg
Potassium 307 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 97
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 48 mg
Carbohydrates 1 g
Dietary Fiber 0 g
Total Sugars 0 g
Added Sugars included 0 g
Protein 16 g
Minerals
Calcium 19 mg
Potassium 307 mg
Sodium 141 mg
Copper 0 mg
Iron 0 mg
Magnesium 29 mg
Phosphorus 164 mg
Selenium 0 mg
Zinc 0 mg
Vitamins
Vitamin A 47 mcg
Vitamin B6 0.2 mg
Vitamin B12 0.0 mcg
Vitamin C 2 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 8 mcg
Folate 2 mcg
Thiamin 0.0 mg
Riboflavin 0.0 mg
Niacin 0 mg
Choline 1 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Protein Foods 2 1/2 ounces

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