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Spicy Baked Fish

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Spicy Baked Fish
En Español

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  • Makes: 4 servings

Roast your favorite seasonal veggies while baking this fish for a wonderful dinner any time of the year. 

Ingredients

  • 16 ounces salmon (fresh or frozen, or any white fish)
  • 1/4 teaspoon paprika
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon oregano (dried)
  • 1/8 teaspoon thyme (dried)
  • 1 tablespoon lemon juice
  • 1 1/2 tablespoons margarine (soft melted)

Directions

1. If using frozen fish, thaw in refrigerator according to package directions.

2. Preheat oven to 350 degrees.

3. Separate (or cut) fish into 4 pieces. Place fish in a 9x13x2 inch baking pan.

4. Combine paprika, garlic and onion powder, pepper, oregano, and thyme in a small bowl.

5. Sprinkle herb mixture (step 4 mixture) and lemon juice evenly over the fish. Then drizzle melted margarine on top.

6. Bake until fish flakes easily with a fork, about 20 to 25 minutes.

Source: University of Massachusetts, Extension Nutrition Education Program, Pumpkin Post/Banana Beat

Nutrition Information

Serving Size: 4 oz. prepared fish or 1/4 of recipe (123g)
Nutrients Amount
Total Calories 239
Total Fat 16 g
Saturated Fat 3 g
Cholesterol 61 mg
Sodium 94 mg
Carbohydrates 1 g
Dietary Fiber 0 g
Total Sugars 0 g
Added Sugars included 0 g
Protein 21 g
Vitamin D 0 mcg
Calcium 17 mg
Iron 0 mg
Potassium 383 mg
N/A - data is not available
Nutrients Amount
Total Calories 239
Total Fat 16 g
Saturated Fat 3 g
Monounsaturated Fat 6 g
Polyunsaturated Fat 6 g
Linoleic Acid 2 g
α-Linolenic Acid 0 g
Omega 3 - EPA 665 mg
Omega 3 - DHA 1403 mg
Cholesterol 61 mg
Carbohydrates 1 g
Dietary Fiber 0 g
Total Sugars 0 g
Added Sugars included 0 g
Protein 21 g
Minerals
Calcium 17 mg
Potassium 383 mg
Sodium 94 mg
Copper 52 mcg
Iron 0 mg
Magnesium 30 mg
Phosphorus 245 mg
Selenium 40 mcg
Zinc 0 mg
Vitamins
Vitamin A 47 mcg RAE
Vitamin B6 1 mg
Vitamin B12 3 mcg
Vitamin C 5 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 6 mcg
Folate 34 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 8 mg
Choline 1 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Protein Foods
3 1/4 ounces

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