저녁쉬움

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 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1 serving

138

칼로리

21g

단백질

탄수화물

지방

식이섬유

당류

194mg

나트륨

포화지방 1 g · 콜레스테롤 45 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

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

조리법

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.

출처: 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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