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Zesty Lemon Fish

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Zesty Lemon Fish
En Español

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Recipe Total Cost
  • Makes: 2 Servings

Lemon pepper combined with lemon juice, onions, and parsley give this entree loads of flavor and takes less than 30 minutes to cook. Pairs well with a salad and brown rice pilaf.

Ingredients

  • 1/2 pound fish fillets (whitefish, cod or halibut)
  • 1/2 onion, small (sliced)
  • 2 tablespoons lemon juice
  • 1/2 teaspoon canola oil
  • 3/4 teaspoon lemon pepper
  • 1/2 teaspoon dried parsley

Directions

1. Separate fish into two serving size pieces. Place on an ungreased baking sheet.
2. Top with onion slices.
3. Drizzle lemon juice and oil evenly over fish.
4. Sprinkle lemon pepper, parsley, and dust with paprika (optional).
5. Cover and let stand for 5 minutes. Bake at 350°F for 20 minutes, or until fish flakes easily with fork.

Notes

Halibut used for costing and nutrition analysis.

Learn more about:

Source: University of Wyoming, Cent$ible Nutrition Program, Cooking For Your or Two.

Nutrition Information

Nutrients Amount
Total Calories 96
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 49 mg
Sodium 325 mg
Carbohydrates 3 g
Dietary Fiber 1 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 17 g
Vitamin D 1 mcg
Calcium 20 mg
Iron 0 mg
Potassium 305 mg
N/A - data is not available
Nutrients Amount
Total Calories 96
Total Fat 2 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 36 mg
Omega 3 - DHA 102 mg
Cholesterol 49 mg
Carbohydrates 3 g
Dietary Fiber 1 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 17 g
Minerals
Calcium 20 mg
Potassium 305 mg
Sodium 325 mg
Copper 46 mcg
Iron 0 mg
Magnesium 26 mg
Phosphorus 306 mg
Selenium 24 mcg
Zinc 0 mg
Vitamins
Vitamin A 2 mcg RAE
Vitamin B6 0 mg
Vitamin B12 2 mcg
Vitamin C 5 mg
Vitamin D 1 mcg
Vitamin E 1 mg
Vitamin K 4 mcg
Folate 12 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 71 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Protein Foods
2 3/4 ounces

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