Directions:
- Preheat oven to 475-500 degrees.
- Blend the ingredients, except for the fish and baste the fish with the sauce.
- If the fish is an oily or stornger type of fish (Bluefish), season further with any commercial seafood seasoning.
- Bake fish in a single layer in a shallow pan for 6-7 minutes for fish 1/2 thick or for 7-9 minutes for fish 3/4 thick.
- Remove from oven as soon as the fish whiten inside and begins to flake when fork-tested.
- Above all, do not overcook.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 193.96 Kcal (812 kJ) | ||
| Calories from fat | 150.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.68g | 26% | |
|---|---|---|---|
| Cholesterol | 30.53mg | 10% | |
| Sodium | 224.24mg | 9% | |
| Potassium | 262.47mg | 6% | |
| Total Carbs | 5.01g | 2% | |
| Sugars | 1.42g | 6% | |
| Dietary Fiber | 1.9g | 8% | |
| Protein | 6.74g | 13% | |
| Vitamin C | 4.1mg | 7% | |
| Vitamin A | 0.2mg | 5% | |
| Iron | 1.1mg | 6% | |
| Calcium | 41.2mg | 4% | |
| Amount Per 100 g | |||
| Calories | 327.36 Kcal (1371 kJ) | ||
| Calories from fat | 253.36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 28.15g | 26% | |
|---|---|---|---|
| Cholesterol | 51.53mg | 10% | |
| Sodium | 378.47mg | 9% | |
| Potassium | 442.99mg | 6% | |
| Total Carbs | 8.46g | 2% | |
| Sugars | 2.4g | 6% | |
| Dietary Fiber | 3.21g | 8% | |
| Protein | 11.38g | 13% | |
| Vitamin C | 6.9mg | 7% | |
| Vitamin A | 0.3mg | 5% | |
| Iron | 1.9mg | 6% | |
| Calcium | 69.6mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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