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Baked Fish
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Serves4 (1 fillet each)
SWAP ScoreChoose Often
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
- 1 pound cod fillets (fresh or frozen)
- 1/4 teaspoon paprika
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/8 teaspoon black pepper
- 1/4 teaspoon oregano, dried
- 1/4 teaspoon thyme, dried
- 1 tablespoon lemon juice
- 1 1/2 tablespoons margarine, melted
Directions
- Thaw frozen fish according to package directions, if using frozen fillets.
- Preheat oven to 350 F.
- Separate fish into four fillets or pieces.
- Place fish in ungreased 13" x 9" baking dish.
- Combine paprika, garlic powder, onion powder, pepper, oregano, and thyme in a small bowl.
- Sprinkle seasoning mixture and lemon juice evenly over fish.
- Drizzle margarine evenly over fish.
- Bake until fish flakes easily with a fork, about 15-20 minutes.
Recipe Tips
Use any white fish on hand, such as tilapia, haddock, or pollock.
Nutrition Facts
Baked Fish
Amount Per Serving (1 fillet each)
Calories 160
Calories from Fat 45
% Daily Value*
Total Fat 5g
8%
Saturated Fat 1g
5%
Trans Fat 1g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 62mg
21%
Sodium 90mg
4%
Potassium 291mg
8%
Total Carbohydrates 1g
0%
Dietary Fiber 0g
0%
Sugars 0g
Protein 26g
52%
Vitamin A
6%
Vitamin C
3%
Vitamin D0%
Calcium
1%
Iron
4%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Source: What's Cooking? USDA Mixing Bowl
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