夕食簡単

Baked Fish

Name: Baked Fish
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4
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

This dish can be served with vegetables and rice, pastas, or potatoes.

30 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1 serving

138

カロリー

21g

タンパク質

炭水化物

脂質

食物繊維

糖類

194mg

ナトリウム

飽和脂肪酸 1 g · コレステロール 45 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

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

作り方

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.

出典: 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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