Baked Fish
This dish can be served with vegetables and rice, pastas, or potatoes.
- Yield
- 4 Servings
- Serving size
- 1 serving
- Rating
- 4.33 of 5 (18 ratings)
Food groups
- Protein Foods: 2 1/2 ounces
- Vegetables: 1/4 cups
Ingredients
- nonstick cooking spray
- 1 pound fish fillets (whitefish, trout, or tilapia)
- 1 onion, sliced
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 2 teaspoons vegetable oil
- 1/4 teaspoon lemon pepper seasoning (optional)
Directions
- Preheat oven to 350 °F. Place about a 12-inch piece of foil on the counter.
- Coat the foil with nonstick cooking spray.
- Place the fillets in the middle of the foil.
- If the fillets have skin, place the skin side down.
- Spread the onions, salt, pepper, and oil on top of the fillets.
- If using lemon pepper seasoning, add that too.
- Fold the foil over the fish to wrap it.
- Place foil pouch on a baking sheet, and place it in the oven.
- Bake the fish for 15 to 20 minutes until the fish is flaky when tested with a fork.
- Divide into four portions and serve.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 138.39 |
| Total Fat | 4.54 g |
| Saturated Fat | 1.09 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 45.25 mg |
| Carbohydrates | 3.58 g |
| Dietary Fiber | 0.67 g |
| Total Sugars | 1.57 g |
| Added Sugars included | 0 g |
| Protein | 21.18 g |
| Calcium | 20 mg |
| Potassium | 358 mg |
| Sodium | 193.59 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 31 mg |
| Phosphorus | 173 mg |
| Selenium | 43 mg |
| Zinc | 0 mg |
| Vitamin A | 0 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 1.5 mcg |
| Vitamin C | 2 mg |
| Vitamin D | 3 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 4 mcg |
| Folate | 11 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 4 mg |
| Choline | 43 mg |
Notes
Tip for cooking fish: The recommended safe minimum internal temperature for fish is 145 °F, as measured with a food thermometer.
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Source
Recipe by: A Harvest of Recipes with USDA Foods — Adapted from a recipe by Veronica “Babe” Newago, Red Cliff Ojibwe
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/baked-fish. Federal works are public domain in the United States.