Zesty Lemon Fish
Lemon pepper combined with lemon juice, onions, and parsley give this entrée loads of flavor and takes less than 30 minutes to cook. Pairs well with a salad and brown rice.
- Yield
- 2 Servings
- Serving size
- 1
- Rating
- 4.00 of 5 (16 ratings)
Food groups
- Protein Foods: 2 1/2 ounces
- Vegetables: 1/4 cups
Ingredients
- 1/2 pound fish fillets (whitefish, cod, or halibut)
- 1/2 onion, small (sliced)
- 2 tablespoons lemon juice
- 1/2 teaspoon canola oil (or cooking oil of your choice)
- 3/4 teaspoon lemon pepper seasoning
- 1/2 teaspoon dried parsley
- dried paprika (optional)
Directions
- Wash hands with soap and water.
- Separate fish into two serving size pieces.
- Place on an ungreased baking sheet.
- Top with onion slices.
- Drizzle lemon juice and oil evenly over fish.
- Sprinkle lemon pepper, parsley, and dust with paprika (optional).
- Cover and let stand for 5 minutes.
- Bake at 350 °F for 20 minutes, or until fish flakes easily with fork.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 94.06 |
| Total Fat | 1.42 g |
| Saturated Fat | 0.14 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 47.73 mg |
| Carbohydrates | 4.41 g |
| Dietary Fiber | 0.77 g |
| Total Sugars | 1.81 g |
| Added Sugars included | 0 g |
| Protein | 16.49 g |
| Calcium | 25 mg |
| Potassium | 365 mg |
| Sodium | 230.66 mg |
| Copper | 0 mg |
| Iron | 0 mg |
| Magnesium | 33 mg |
| Phosphorus | 173 mg |
| Selenium | 0 mg |
| Zinc | 0 mg |
| Vitamin A | 0 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 5 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 3 mcg |
| Folate | 8 mcg |
| Thiamin | 0 mg |
| Riboflavin | 0 mg |
| Niacin | 0 mg |
| Choline | 3 mg |
Notes
Cod used for costing and nutrition analysis. Use other herbs or seasonings as desired.
Recipes you may also like
- Baked Fish with Creole Sauce
- Rainbow Veggie Salad
- Manhattan Clam Chowder
- Fiesta Hummus
- Cooked Beans
- Baked Chicken
- Spicy Southern Barbecued Chicken
- Salmon Spread
Source
Recipe by: Cooking For You or Two — University of Wyoming Extension — Cent$ible Nutrition Program
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/zesty-lemon-fish. Federal works are public domain in the United States.