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Zesty Lemon Fish

image of zesty lemon fish
Makes: 2 Servings

Lemon pepper combined with lemon juice, onions, and parsley give this entrée loads of flavor and takes less than 30 minutes to cook. Pairs well with a salad and brown rice.

Ingredients

  • 1/2 pound fish fillets (whitefish, cod, or halibut)
  • 1/2 onion, small (sliced)
  • 2 tablespoons lemon juice
  • 1/2 teaspoon canola oil (or cooking oil of your choice)
  • 3/4 teaspoon lemon pepper seasoning
  • 1/2 teaspoon dried parsley
  • dried paprika (optional)

Directions

  1. Wash hands with soap and water.
  2. Separate fish into two serving size pieces. Place on an ungreased baking sheet.
  3. Top with onion slices.
  4. Drizzle lemon juice and oil evenly over fish.
  5. Sprinkle lemon pepper, parsley, and dust with paprika (optional).
  6. Cover and let stand for 5 minutes. Bake at 350 °F for 20 minutes, or until fish flakes easily with fork.

Notes

Cod used for costing and nutrition analysis. Use other herbs or seasonings as desired.

Learn more about:

Source:

Cooking For You or Two
University of Wyoming Extension
Cent$ible Nutrition Program

Nutrition Information

Serving Size: 1
Nutrients Amount
Total Calories 94
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 48 mg
Sodium 231 mg
Carbohydrates 4 g
Dietary Fiber 1 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 16 g
Vitamin D 0 mcg
Calcium 25 mg
Iron 0 mg
Potassium 365 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 94
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 48 mg
Carbohydrates 4 g
Dietary Fiber 1 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 16 g
Minerals
Calcium 25 mg
Potassium 365 mg
Sodium 231 mg
Copper 0 mg
Iron 0 mg
Magnesium 33 mg
Phosphorus 173 mg
Selenium 0 mg
Zinc 0 mg
Vitamins
Vitamin A 0 mcg
Vitamin B6 0.1 mg
Vitamin B12 0.0 mcg
Vitamin C 5 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 3 mcg
Folate 8 mcg
Thiamin 0.0 mg
Riboflavin 0.0 mg
Niacin 0 mg
Choline 3 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
Vegetables 1/4 cups

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