Baked Fish
Herbs and spices give this fish lots of flavor for an easy weekday meal.
- Yield
- 4 Servings
- Serving size
- 1/4 of the recipe
- Rating
- 3.86 of 5 (51 ratings)
Food groups
- Protein Foods: 2 1/2 ounces
Ingredients
- 1 pound cod fillets (fresh or frozen)
- 1/4 teaspoon paprika
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/8 teaspoon ground black pepper
- 1/4 teaspoon dried oregano
- 1/4 teaspoon dried thyme
- 1 tablespoon lemon juice
- 1 1/2 tablespoons margarine (melted)
Directions
- Wash hands with soap and water.
- Thaw frozen fish according to package directions, if using frozen fillets.
- Preheat oven to 350 °F. Separate fish into four fillets or pieces.
- Place fish in ungreased 13x9 baking dish.
- Combine paprika, garlic powder, onion powder, pepper, oregano, and thyme in a small bowl.
- Sprinkle seasoning mixture and lemon juice evenly over fish.
- Drizzle melted margarine evenly over fish.
- Bake until fish flakes easily with a fork, about 20-25 minutes.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 96.85 |
| Total Fat | 3.38 g |
| Saturated Fat | 0.68 g |
| Monounsaturated Fat | 1 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 | 47.78 mg |
| Carbohydrates | 0.83 g |
| Dietary Fiber | 0.2 g |
| Total Sugars | 0.13 g |
| Added Sugars included | 0 g |
| Protein | 16.09 g |
| Calcium | 19 mg |
| Potassium | 307 mg |
| Sodium | 140.69 mg |
| Copper | 0 mg |
| Iron | 0 mg |
| Magnesium | 29 mg |
| Phosphorus | 164 mg |
| Selenium | 0 mg |
| Zinc | 0 mg |
| Vitamin A | 47 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 2 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 8 mcg |
| Folate | 2 mcg |
| Thiamin | 0 mg |
| Riboflavin | 0 mg |
| Niacin | 0 mg |
| Choline | 1 mg |
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Source
Recipe by: Bronson Wellness Center — Bronson Healthcare - Michigan
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-0. Federal works are public domain in the United States.