Cooking at Home - Spicy Baked Fish

PROMO Food - Cooking Home Kitchen People - iStock - Rawpixel
Published Saturday, August 28, 2021

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

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