One Dish Rockfish
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
Introduction
Can double, but use 4-5 quart dish! Can double, but use 4-5 quart dish!Number of Servings: 2
Ingredients
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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.
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.
Member Ratings For This Recipe
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BSPROUT
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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COLORADOBRUIN
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DELRIO1