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Spicy Baked Fish
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Serves4 (1 fillet each)
SWAP ScoreChoose Sometimes
Supporting Wellness at Pantries (SWAP) is a stoplight nutrition ranking system designed to help promote healthy food choices. SWAP ranks food as either green (choose often, supports health), yellow (choose sometimes, can contribute to good health), or red (choose rarely, limited health benefits). These rankings are based on the amount of saturated fat, sodium, and sugar in one serving of the recipe. These nutrients were chosen because they are most associated with chronic disease risk.
Ingredients
- 16 ounces salmon fillets
- 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, melted
Directions
- If using frozen fish, thaw in refrigerator according to package directions.
- Preheat oven to 350 degrees.
- Separate or cut fish into 4 pieces. Place fish in a 9x13x2 inch baking pan.
- Combine paprika, garlic and onion powder, pepper, oregano, and thyme in a small bowl.
- Sprinkle herb mixture and lemon juice evenly over the fish. Then drizzle melted margarine on top.
- Bake until fish flakes easily with a fork, about 20 to 25 minutes.
Recipe Tips
Use your favorite fish in this recipe.
Nutrition Facts
Spicy Baked Fish
Amount Per Serving (1 fillet each)
Calories 274
Calories from Fat 162
% Daily Value*
Total Fat 18g
28%
Saturated Fat 4g
20%
Trans Fat 1g
Polyunsaturated Fat 6g
Monounsaturated Fat 7g
Cholesterol 71mg
24%
Sodium 71mg
3%
Potassium 449mg
13%
Total Carbohydrates 1g
0%
Dietary Fiber 0g
0%
Sugars 0g
Protein 25g
50%
Vitamin A
10%
Vitamin C
8%
Vitamin D1%
Calcium
2%
Iron
3%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Source: What's Cooking? USDA Mixing Bowl
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