Baked Fish
This dish can be served with vegetables and rice, pastas, or potatoes.
contains fish
Ingredients
US
Metric
- nonstick cooking spray
- 1 pound fish fillets (whitefish, trout, or tilapia)
- 1 onion, sliced
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 2 teaspoons vegetable oil
- 1/4 teaspoon lemon pepper seasoning (optional)
Steps
- Preheat oven to 350 °F.
- Place about a 12-inch piece of foil on the counter. Coat the foil with nonstick cooking spray.
- Place the fillets in the middle of the foil. If the fillets have skin, place the skin side down.
- Spread the onions, salt, pepper, and oil on top of the fillets. If using lemon pepper seasoning, add that too.
- Fold the foil over the fish to wrap it. Place foil pouch on a baking sheet, and place it in the oven.
- Bake the fish for 15 to 20 minutes until the fish is flaky when tested with a fork.
- Divide into four portions and serve.
Nutrition (per serving)
| Calories | 156 |
|---|---|
| Protein | 23.0 g |
| Fat | 4.0 g |
| Carbs | 6.0 g |
| Fiber | 1.0 g |
| Sodium | 211 mg |
Source
USDA MyPlate Kitchen — Public domain (U.S. government work)