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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 258.6
  • Total Fat: 6.0 g
  • Cholesterol: 65.6 mg
  • Sodium: 418.3 mg
  • Total Carbs: 11.8 g
  • Dietary Fiber: 3.5 g
  • Protein: 39.3 g

View full nutritional breakdown of One Dish Rockfish calories by ingredient
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One Dish Rockfish

Submitted by: BILLC_IA

Introduction

Can double, but use 4-5 quart dish! Can double, but use 4-5 quart dish!
Number of Servings: 2

Ingredients

    5 cups fresh spinach
    2 (6 ounce) fillets rockfish
    10 cherry tomatoes, halved
    1/2 cup vegetable broth
    2 tablespoons minced fresh dill
    1/4 teaspoon garlic powder
    1/2 teaspoon lemon pepper
    1/4 teaspoon onion powder
    salt and ground black pepper to taste
    2 lemon slices
    2 onion slices
    1 teaspoon olive oil

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

Number of Servings: 2

Recipe submitted by SparkPeople user BILLC_IA.





TAGS:  Fish | Dinner | Fish Dinner |

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Member Ratings For This Recipe

  • Easy recipe and tasty too. I didn't have tomatoes so I used thinly sliced red peppers to give it the same colors and it went great with the other ingredients. I haven't made fish in a long time because no one else in my family likes it but, the recipe is quick and easy enough to make just for me. - 3/16/13

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  • Super tasty! I didn't have lemon pepper, so I just went with lemon juice and extra pepper instead, and added crushed red pepper flakes to the dry spices for heat. Even a friend who hasn't eaten fish in years loved it. Recipe would probably be great with many other types of fish as well. - 6/28/10

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  • My wife and I both liked this very much. Very tasty! - 2/8/10

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