U.S. flag

An official website of the United States government

Baked Fish

Baked Fish

43 Ratings
43 Ratings
Recipe Image
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
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
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Protein Foods 3 ounces

Write a review

Image
DGA logo

MyPlate.gov is based on the
Dietary Guidelines for Americans, 2020-2025

Learn more

Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more