晚餐简单

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 份

营养成分（每份）

每份数值 · 每份分量: 1 serving

138

卡路里

21g

蛋白质

碳水

脂肪

膳食纤维

糖

194mg

钠

饱和脂肪 1 g · 胆固醇 45 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

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

步骤

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.

来源: 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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