One-Dish Rockfish Recipe

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One-Dish Rockfish
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Ingredients
12
Count
Nutrition
192
Calories
Total time
40
Minutes
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Ingredients:

Directions:

  1. Preheat oven to 400 degrees F (200 degrees C).
  2. Layer the spinach in the bottom of a 2 quart baking dish. Lay the rockfish atop the spinach. Scatter the tomatoes around the fish. Pour the broth into the dish. Season the fillet with the dill, garlic powder, lemon pepper, onion powder, salt, and pepper. Place the lemon, onion, and butter on the rockfish. Cover the entire dish with aluminum foil.
  3. Bake in preheated oven until the fish flakes easily, 20 to 25 minutes.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 191.83 Kcal (803 kJ)
Calories from fat 31.08 Kcal
% Daily Value*
Total Fat 3.45g 5%
Cholesterol 20.46mg 7%
Sodium 430.47mg 18%
Potassium 1506.9mg 32%
Total Carbs 31.38g 10%
Sugars 13.82g 55%
Dietary Fiber 7.81g 31%
Protein 13.04g 26%
Vitamin C 99.6mg 166%
Iron 3.5mg 20%
Calcium 144.8mg 14%
Amount Per 100 g
Calories 33.32 Kcal (140 kJ)
Calories from fat 5.4 Kcal
% Daily Value*
Total Fat 0.6g 5%
Cholesterol 3.55mg 7%
Sodium 74.78mg 18%
Potassium 261.76mg 32%
Total Carbs 5.45g 10%
Sugars 2.4g 55%
Dietary Fiber 1.36g 31%
Protein 2.26g 26%
Vitamin C 17.3mg 166%
Iron 0.6mg 20%
Calcium 25.2mg 14%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.3
    Points
  • 5
    PointsPlus

Good Points

  • low calorie,
  • low fat,
  • saturated fat free,
  • low sodium,
  • low cholesterol

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