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Baked Fish

Baked Fish

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1 Rating
Recipe Image
Baked Fish
Makes: 4 Servings
Total Cost: $$$$

It can be served with vegetables and rice, pastas, or potatoes. Adapted from a recipe by Veronica “Babe” Newago, Red Cliff Ojibwe.

Ingredients

  • 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)

Directions

  1. Preheat oven to 350 degrees F.
  2. Place about a 12-inch piece of foil on the counter. Coat the foil with nonstick cooking spray.
  3. Place the fillets in the middle of the foil. If the fillets have skin, place the skin side down.
  4. Spread the onions, salt, pepper, and oil on top of the fillets. If using lemon pepper seasoning, add that too.
  5. Fold the foil over the fish to wrap it. Place foil pouch on a baking sheet, and place it in the oven.
  6. Bake the fish for 15 to 20 minutes until the fish is flaky when tested with a fork.
  7. Divide into four portions and serve.

Notes

Tip for cooking fish: The recommended safe minimum internal temperature for fish is 145 degrees F, as measured with a food thermometer.

Source:

A Harvest of Recipes with USDA Foods.

Nutrition Information

Serving Size: 1/2 fillet
Nutrients Amount
Total Calories 156
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 57 mg
Sodium 211 mg
Carbohydrates 6 g
Dietary Fiber 1 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 23 g
Vitamin D 3 mcg
Calcium 19 mg
Iron 1 mg
Potassium 354 mg
N/A - data is not available
Nutrients Amount
Total Calories 156
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 4 mg
Omega 3 - DHA 106 mg
Cholesterol 57 mg
Carbohydrates 6 g
Dietary Fiber 1 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 23 g
Minerals
Calcium 19 mg
Potassium 354 mg
Sodium 211 mg
Copper 76 mcg
Iron 1 mg
Magnesium 31 mg
Phosphorus 175 mg
Selenium 45 mcg
Zinc 0 mg
Vitamins
Vitamin A 0 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 1.5 mg
Vitamin C 2 mg
Vitamin D 3 mcg
Vitamin E 1 mg
Vitamin K 4 mcg
Folate 10 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 4 mg
Choline 44 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/4 cups
Protein Foods 2 1/2 ounces
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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025