Directions:
- Begin by mixing together the seasoning ingredients. Store in an airtight container.
- Preheat oven to 350°F Spray a casserole dish with cooking spray.
- Wash fish; pat dry with paper towels. Place in casserole dish and drizzle with oil and seasoning mixture.
- Bake uncovered for 15 minutes or until fish flakes with fork.
- Cut into 4 pieces; sprinkle with lemon zest just before serving.
- Steamed rice and a garden salad will make this meal complete.
- COOK'S TIP: Be sure to check the fish often to ensure that it doesn't overcook.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 122.27 Kcal (512 kJ) | ||
| Calories from fat | 33.17 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.69g | 6% | |
|---|---|---|---|
| Cholesterol | 53.29mg | 18% | |
| Sodium | 884.17mg | 37% | |
| Potassium | 338.87mg | 7% | |
| Total Carbs | 2.87g | 1% | |
| Sugars | 0.13g | 1% | |
| Dietary Fiber | 0.99g | 4% | |
| Protein | 17.68g | 35% | |
| Vitamin C | 0.9mg | 2% | |
| Iron | 1.4mg | 8% | |
| Calcium | 45.6mg | 5% | |
| Amount Per 100 g | |||
| Calories | 93.67 Kcal (392 kJ) | ||
| Calories from fat | 25.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.82g | 6% | |
|---|---|---|---|
| Cholesterol | 40.82mg | 18% | |
| Sodium | 677.34mg | 37% | |
| Potassium | 259.6mg | 7% | |
| Total Carbs | 2.2g | 1% | |
| Sugars | 0.1g | 1% | |
| Dietary Fiber | 0.76g | 4% | |
| Protein | 13.54g | 35% | |
| Vitamin C | 0.7mg | 2% | |
| Iron | 1.1mg | 8% | |
| Calcium | 34.9mg | 5% | |
* 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.
Try this similar recipes
-
Wendy's Spicy Chicken Fillet Sandwich
Vegetable oil, Original red hot pepper sauce, Water and 12 more.. -
Creole Seasoning
Onion powder, Onion flakes, Garlic powder, Celery seed and 10 more.. -
Jimmy the Saint's Sausage and Pepper Sauce
Olive oil, Crushed garlic, Onion, chopped and 22 more.. -
Pepper-Rubbed Red Snapper
Onion powder, Garlic powder, Dried thyme, White pepper and 5 more.. -
Cioppino With Garlic Aioli
Olive oil, Butter or 1 tbsp margarine, Onions, chopped and 18 more.. -
Slow Cooker Chicken Cacciatore
Olive oil and 14 more.. -
Cajun Lentil Stew
Olive oil, Chopped onion, Garlic, minced, Water, Bay leaf and 11 more.. -
Crab Cakes with Aioli
Olive oil, Yellow onion, finely chopped and 19 more.. -
Super Easy and Spicy Fried Pickles
Peanut oil for frying , or as needed and 7 more.. -
Easy Spicy Fried Pickles
Peanut oil for frying , or as needed and 7 more.. -
Halibut with Lentils and Mustard Sauce
Olive oil, Onion, chopped, Garlic, chopped and 7 more.. -
Spicy Garlic Green Beans
Olive oil, Sesame oil and 5 more.. -
Cajun Dynamite Dust
Paprika, Kosher salt, Fresh coarse ground black pepper and 9 more..
Also Try
-
Cod Fillets with Tomato & Spinach Relish
Cod fish fillets (or other fish), Fresh ground pepper and 9 more.. -
Cod Fillets With an Asian Lemon Curd Glaze
Fresh grated ginger, Prepared lemon curd, Soy sauce and 7 more.. -
Cod Fillets With Orange and Cracked Green Olive Salsa
Navel orange, Tomatoes, fresh, peeled, seeded, and chopped and 14 more.. -
-
Marinated Cod Fillets W/Potato Scales
Cod fish fillets (6 5-oz & relatively thin fillets) and 6 more.. -
-
-
-
-
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
