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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 391.7
  • Total Fat: 10.0 g
  • Cholesterol: 177.1 mg
  • Sodium: 395.1 mg
  • Total Carbs: 28.8 g
  • Dietary Fiber: 0.3 g
  • Protein: 43.0 g

View full nutritional breakdown of Freshwater Perch calories by ingredient
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Freshwater Perch

Submitted by: POPEYEGIRL

Introduction

I modified this to be "light" and was happy SparkPeople calculated the nutional values and my favourite Basmati Rice. I modified this to be "light" and was happy SparkPeople calculated the nutional values and my favourite Basmati Rice.
Number of Servings: 6

Ingredients

    2 lbs freshwater Yellow Perch filets (or other freshwater fish)
    dash of pepper
    1/2 teaspoon curry powder
    2 Cups of cooked Basmati Rice
    2 Tablespoons grated onion
    6 thin lemon slices
    1/4 cup Becel Light Margarine
    Chopped Parsley

Directions

Preheat oven to 350 degrees F

Place thawed Perch fillets in a 13x9x2 baking dish sprayed with low-cal cooking spray.

Sprinkle Perch with salt and pepper. Combine rice, onion, and curry powder and spread over fish. Top with lemon slices and dot with light margarine.

Cover with aluminum foil. Bake for 25 minutes or until fish flakes apart easily when tested with a fork. Remove aluminum foil for the last few minutes of cooking so the rice will brown. Sprinkle with parsley. Serve with your favourite vegetables.

Serves 6

Number of Servings: 6

Recipe submitted by SparkPeople user POPEYEGIRL.





TAGS:  Fish |

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