Baked Fish
This dish can be served with vegetables and rice, pastas, or potatoes.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 1 serving
138
Calories
21g
Protein
4g
Carbs
5g
Fat
1g
Fiber
2g
Sugar
194mg
Sodium
Saturated Fat 1 g · Cholesterol 45 mg
Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.
Ingredients
nonstick cooking spray
fish fillets
1 pound · whitefish, trout, or tilapia
onion, sliced
1
salt
1/4 teaspoon
black pepper
1/4 teaspoon
vegetable oil
2 teaspoons
lemon pepper seasoning
1/4 teaspoon · optional
Instructions
- 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.
Source: USDA MyPlate Kitchen · A Harvest of Recipes with USDA Foods Adapted from a recipe by Veronica “Babe” Newago, Red Cliff Ojibwe
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