Directions:
- In a baking dish, combine the oil, lemon juice, salt, pepper, flaxseed, and garlic.
- Add the fish, coat it well, cover it, and refrigerate for 15 minutes.
- Preheat your oven to 450 degrees F.
- Line a baking sheet with foil and coat it with cooking spray. Remove the fish from the marinade and place the fish skin-side down on the baking sheet.
- Bake for 9 to 12 minutes. Serve with rice and a green vegetable.
- Makes 4 servings Per serving: 433 calories, 42 g protein, 19 g carbohydrates, 20 g fat (3 g saturated), 3 g fiber, 252 mg sodium.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 349.02 Kcal (1461 kJ) | ||
| Calories from fat | 138.29 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.37g | 24% | |
|---|---|---|---|
| Cholesterol | 78.2mg | 26% | |
| Sodium | 276.88mg | 12% | |
| Potassium | 755.32mg | 16% | |
| Total Carbs | 12.04g | 4% | |
| Sugars | 1.36g | 5% | |
| Dietary Fiber | 2.62g | 10% | |
| Protein | 38.57g | 77% | |
| Vitamin C | 4.8mg | 8% | |
| Iron | 0.7mg | 4% | |
| Calcium | 34.3mg | 3% | |
| Amount Per 100 g | |||
| Calories | 138.62 Kcal (580 kJ) | ||
| Calories from fat | 54.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.1g | 24% | |
|---|---|---|---|
| Cholesterol | 31.06mg | 26% | |
| Sodium | 109.97mg | 12% | |
| Potassium | 299.99mg | 16% | |
| Total Carbs | 4.78g | 4% | |
| Sugars | 0.54g | 5% | |
| Dietary Fiber | 1.04g | 10% | |
| Protein | 15.32g | 77% | |
| Vitamin C | 1.9mg | 8% | |
| Iron | 0.3mg | 4% | |
| Calcium | 13.6mg | 3% | |
* 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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