Leppink's Food Centers Recipes
http://www.LeppinksFoodCenters.com/Recipes/Detail/5753/
Baked Fish
A Healthy* recipe
Customer Rating:
1 Ratings 1 Comments
Yield: 4 servings
Ingredients
| 1 | Tablespoon | olive oil | |
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| 4 | (6 oz ea) fish fillets (cod or tilapia are a good choice) | ||
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| Salt to taste | |||
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| Pepper to taste | |||
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| 2 | medium fresh tomatoes | ||
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| 1 | Tablespoon | fresh basil or 1 teaspoon dried basil | |
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| 1 | teaspoon | fresh oregano or 1/2 teaspoon dried oregano | |
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Nutrition Facts
Yield: 4 servings
Approximate Nutrient Content per serving:
| Calories: | 190 | |
| Calories From Fat: | 45 | |
| Total Fat: | 5g | |
| Saturated Fat: | 1g | |
| Cholesterol: | 83mg | |
| Sodium: | 104mg | |
| Total Carbohydrates: | 3g | |
| Dietary Fiber: | 0.7g | |
| Sugars: | 0g | |
| Protein: | 32g |
8.4% Vitamin A, 4.6% Iron. Serving size: 6 oz. filet
Please Note: Nutritional values listed may vary from final results depending on actual measurements, products and brands used to prepare the recipe.
Directions:
Preheat oven to 400 F. Drizzle olive oil into a 13x9- inch baking dish. Place fillets in pan. Season with salt and pepper.
Chop tomatoes into pulp. Add herbs to tomatoes and spoon over fish. Bake fish for approximately 20 minutes or until opaque and fish flakes.
*This baked fish entree is only 200 calories and less than 10 grams of fat per serving.
*This recipes makes a healthy low carbohydrate entree.
*Baked potatoes make a healthy carbohydrate choice that adds both fiber and potassium to your meal. (Add a baked potato to your meal)
Leppink's Food Centers Recipes
http://www.LeppinksFoodCenters.com/Recipes/Detail/5753/
Customer Comments
JoAnne West Allis, Wi
“This looks like a real good recipe. I have diabetes so fish is good for me.”
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