Baked Fish

43 Ratings

Makes: 4 Servings

Total Cost: $$$$

Herbs and spices give this fish lots of flavor for an easy weekday meal.

Ingredients

1 pound cod fillets (fresh or frozen)
1/4 teaspoon paprika
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
2 dashs pepper (1/8 teaspoon)
1/4 teaspoon oregano (dried)
1/4 teaspoon thyme (dried)
1 tablespoon lemon juice
1 1/2 tablespoons margarine (melted)

Directions

1. Thaw frozen fish according to package directions, if using frozen fillets.
2. Preheat oven to 350 F.
3. Separate fish into four fillets or pieces.
4. Place fish in ungreased 13" x 9" baking dish.
5. Combine paprika, garlic powder, onion powder, pepper, oregano, and thyme in a small bowl.
6. Sprinkle seasoning mixture and lemon juice evenly over fish.
7. Drizzle margarine evenly over fish.
8. Bake until fish flakes easily with a fork, about 20-25 minutes.

Notes

Learn more about lemons.

Source:

Bronson Wellness Center

Nutrition Information

Serving Size: 1/4 of the recipe

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Nutrients	Amount
Total Calories	131
Total Fat	5 g
Saturated Fat	1 g
Cholesterol	47 mg
Sodium	69 mg
Carbohydrates	1 g
Dietary Fiber	0 g
Total Sugars	0 g
Added Sugars included	0 g
Protein	20 g
Vitamin D	1 mcg
Calcium	16 mg
Iron	1 mg
Potassium	224 mg

N/A - data is not available

Nutrients	Amount
Total Calories	131
Total Fat	5 g
Saturated Fat	1 g
Monounsaturated Fat	2 g
Polyunsaturated Fat	2 g
Linoleic Acid	1 g
α-Linolenic Acid	0.3 g
Omega 3 - EPA	3 mg
Omega 3 - DHA	133 mg
Cholesterol	47 mg
Carbohydrates	1 g
Dietary Fiber	0 g
Total Sugars	0 g
Added Sugars included	0 g
Protein	20 g
Minerals
Calcium	16 mg
Potassium	224 mg
Sodium	69 mg
Copper	36 mcg
Iron	1 mg
Magnesium	37 mg
Phosphorus	121 mg
Selenium	32 mcg
Zinc	1 mg
Vitamins
Vitamin A	59 mcg RAE
Vitamin B6	0.3 mg
Vitamin B12	0.9 mcg
Vitamin C	2 mg
Vitamin D	1 mcg
Vitamin E	2 mg
Vitamin K	7 mcg
Folate	8 mcg DFE
Thiamin	0.1 mg
Riboflavin	0.1 mg
Niacin	2 mg
Choline	73 mg