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Zesty Lemon Fish

Zesty Lemon Fish

13 Ratings
13 Ratings
Recipe Image
MyPlate Kitchen
Makes: 2 Servings
Total Cost: $$$$

Lemon pepper combined with lemon juice, onions, and parsley give this entree loads of flavor and takes less than 30 minutes to cook. Pairs well with a salad and brown rice pilaf.

Ingredients

  • 1/2 pound fish fillets (whitefish, cod or halibut)
  • 1/2 onion, small (sliced)
  • 2 tablespoons lemon juice
  • 1/2 teaspoon canola oil
  • 3/4 teaspoon lemon pepper
  • 1/2 teaspoon dried parsley
  • dried paprika (optional)

Directions

  1. Wash hands with soap and water.
  2. Separate fish into two serving size pieces. Place on an ungreased baking sheet.
  3. Top with onion slices.
  4. Drizzle lemon juice and oil evenly over fish.
  5. Sprinkle lemon pepper, parsley, and dust with paprika (optional).
  6. Cover and let stand for 5 minutes. Bake at 350°F for 20 minutes, or until fish flakes easily with fork.

Notes

Halibut used for costing and nutrition analysis.

Learn more about:

Source:

Cent$ible Nutrition Program: Cooking for You or Two
University of Wyoming

Nutrition Information

Nutrients Amount
Total Calories 100
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 49 mg
Sodium 325 mg
Carbohydrates 4 g
Dietary Fiber 1 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 17 g
Vitamin D 1 mcg
Calcium 22 mg
Iron 0 mg
Potassium 320 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 100
Total Fat 2 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 36 mg
Omega 3 - DHA 102 mg
Cholesterol 49 mg
Carbohydrates 4 g
Dietary Fiber 1 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 17 g
Minerals
Calcium 22 mg
Potassium 320 mg
Sodium 325 mg
Copper 50 mcg
Iron 0 mg
Magnesium 27 mg
Phosphorus 308 mg
Selenium 24 mcg
Zinc 0 mg
Vitamins
Vitamin A 2 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 2 mg
Vitamin C 6 mg
Vitamin D 1 mcg
Vitamin E 1 mg
Vitamin K 4 mcg
Folate 14 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 71 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1/4 cups
Protein Foods 3 ounces

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