Lemony Zing Fish
Nutritional Info
- Servings Per Recipe: 1
- 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
View full nutritional breakdown of Lemony Zing Fish calories by ingredient
Introduction
Light and Easy to make, tasty with all mild white fish filets! Light and Easy to make, tasty with all mild white fish filets!Number of Servings: 1
Ingredients
-
1/2 lb white fish filets (cod, sole, swordfish)
1/2 tbsp extra virgin oil olive
1 tbsp low-fat margarine spread
1/2 fresh small lemon
1/4 tsp Mrs. Dash Tomato, Basil &Garlic Blend
1/8 tsp lemon zest (optional)
lemon pepper to taste
garlic powder to taste
2 tsp bread crumbs Italian seasoned
1/2 tbsp dried parsley
Directions
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.