From the library
Baked Fish
This dish can be served with vegetables and rice, pastas, or potatoes.
Makes 4 portions10 steps
138
kcal · per 1 serving
21g
Protein
4g
Carbs
5g
Fat
Ingredients
- nonstick cooking spray
- 1 pound fish fillets (whitefish, trout, or tilapia)
- 1 onion, sliced
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 2 teaspoons vegetable oil
- 1/4 teaspoon lemon pepper seasoning (optional)
Measured for the finished dish, as published — so there are no per-ingredient numbers to show.
Method
- Preheat oven to 350 °F. Place about a 12-inch piece of foil on the counter.
- Coat the foil with nonstick cooking spray.
- Place the fillets in the middle of the foil.
- If the fillets have skin, place the skin side down.
- Spread the onions, salt, pepper, and oil on top of the fillets.
- If using lemon pepper seasoning, add that too.
- Fold the foil over the fish to wrap it.
- Place foil pouch on a baking sheet, and place it in the oven.
- Bake the fish for 15 to 20 minutes until the fish is flaky when tested with a fork.
- Divide into four portions and serve.
USDA MyPlate Kitchen — A Harvest of Recipes with USDA Foods — Adapted from a recipe by Veronica “Babe” Newago, Red Cliff Ojibwe (public domain), via myplate.food · public domain
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