Directions:
- 1. Dice and boil potatoes and carrots for 5 - 8 minutes drain.
- 2. Mince and saute onion in melted butter until tender.
- 3. Place fillets in shallow, buttered heat-proof dish in one layer, sptinkle with thyme,
- Salt and pepper. Spoon diced vegetables and oniond over top of fillets.
- 4. Bake for 1/2 hour at 350*F.
- 5. Garnish with parsley before serving.
- My Note: To DEEP FRY: Heat oil to 350*F. Coat fish with flour. breadcrumbs or cornmeal. Fry until golden brown.
- TO BAKE: Preheat oven to 375*F. Place fish in oiled baking dish. Season to taste. Bake for 8 to 12 minutes - until fish flakes when pierced with a fork.
- TO GRILL: Preheat grill. Season with salt and pepper. Turn afther 3 to 4 minutes. Continue to grill - until fish flakes when pierced with a fork.
- TO BROIL: Set oven to broil. Position fish in in pan and season to taste. With fish 4 to 5 inches from heat, broil about 5 minutes until fish flakes when pierced with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 597.69 Kcal (2502 kJ) | ||
| Calories from fat | 247.87 Kcal | ||
| % Daily Value* | |||
| Total Fat | 27.54g | 42% | |
|---|---|---|---|
| Cholesterol | 163.1mg | 54% | |
| Sodium | 847.7mg | 35% | |
| Potassium | 1429.83mg | 30% | |
| Total Carbs | 54.93g | 18% | |
| Sugars | 15.38g | 62% | |
| Dietary Fiber | 10.11g | 40% | |
| Protein | 33.07g | 66% | |
| Vitamin C | 14.8mg | 25% | |
| Vitamin A | 3.1mg | 105% | |
| Iron | 2mg | 11% | |
| Calcium | 160.9mg | 16% | |
| Amount Per 100 g | |||
| Calories | 96.91 Kcal (406 kJ) | ||
| Calories from fat | 40.19 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.47g | 42% | |
|---|---|---|---|
| Cholesterol | 26.44mg | 54% | |
| Sodium | 137.44mg | 35% | |
| Potassium | 231.82mg | 30% | |
| Total Carbs | 8.91g | 18% | |
| Sugars | 2.49g | 62% | |
| Dietary Fiber | 1.64g | 40% | |
| Protein | 5.36g | 66% | |
| Vitamin C | 2.4mg | 25% | |
| Vitamin A | 0.5mg | 105% | |
| Iron | 0.3mg | 11% | |
| Calcium | 26.1mg | 16% | |
* 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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