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Looking for a simple fish dinner? Skip the frozen fillets and try this easy recipe for baked, fresh fish fillets. With little prep involved, this is a great last-minute, easy dinner for the family. Any firm white fish works well. The breading is not too overwhelming, but adds a delicious crunch. Serve it with leafy greens or thinly sliced oven-baked potatoes.
Ingredients
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1 ½ pounds cod
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Cooking spray
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1 tablespoon fresh lime juice
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1 tablespoon light mayonnaise
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⅛ teaspoon onion powder
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⅛ teaspoon black pepper
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½ cup fresh breadcrumbs
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1 ½ tablespoons butter or stick margarine, melted
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2 tablespoons chopped fresh parsley
Directions
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Preheat oven to 425°.
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Place fish in an 11 x 7-inch baking dish coated with cooking spray. Combine lime juice, mayonnaise, onion powder, and pepper in a small bowl, and spread over fish. Sprinkle with breadcrumbs; drizzle with butter. Bake at 425° for 20 minutes or until fish flakes easily when tested with a fork. Sprinkle with parsley.
Nutrition Facts (per serving)
| 223 | Calories |
| 8g | Fat |
| 5g | Carbs |
| 34g | Protein |
| Nutrition Facts | |
|---|---|
|
Servings Per Recipe 4 |
|
|
Serving Size 5 ounces fish |
|
|
Calories 223 |
|
| % Daily Value * | |
|
Total Carbohydrate 5g |
2% |
|
Protein 34g |
68% |
|
Total Fat 8g |
10% |
|
Saturated Fat 3g |
15% |
|
Cholesterol 84mg |
28% |
|
Sodium 223mg |
10% |
|
Calcium 56mg |
4% |
|
Iron 2mg |
11% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
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