Lemony Zing Fish
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
1/2 lb white fish filets (cod, sole, swordfish)1/2 tbsp extra virgin oil olive1 tbsp low-fat margarine spread1/2 fresh small lemon1/4 tsp Mrs. Dash Tomato, Basil &Garlic Blend1/8 tsp lemon zest (optional)lemon pepper to tastegarlic powder to taste2 tsp bread crumbs Italian seasoned 1/2 tbsp dried parsley
Preheat oven to 425 degrees. Coat baking dish with extra virgin olive oil. Wash and dry fish filets, and place in baking dish. Melt margarine and add lemon juice and zest (optional). Pour mixture over filets. Add italian seasoning, lemon pepper and garlic to filets. Turn over filets, coat bottom of filets, and flip back over to original side up. Combine bread crumbs and parsley and sprinkle over filets. Bake thinner filets between 12-15 minutes. Thicker filets like swordfish, cook 15-20 mins. You can tell the fish is cooked when it flakes when tested with a fork.
Serve with whole grain wild rice medley.
Yields 2 servings
I don't believe the calories and fat intake of this receipe is as high as reported by the computer.
Number of Servings: 1
Recipe submitted by SparkPeople user ARMEWFE.
Serve with whole grain wild rice medley.
Yields 2 servings
I don't believe the calories and fat intake of this receipe is as high as reported by the computer.
Number of Servings: 1
Recipe submitted by SparkPeople user ARMEWFE.
Nutritional Info Amount Per Serving
- Calories: 573.0
- Total Fat: 24.7 g
- Cholesterol: 106.4 mg
- Sodium: 835.9 mg
- Total Carbs: 26.6 g
- Dietary Fiber: 3.6 g
- Protein: 59.0 g
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