BAKED CAJUN FISH
A healthful, affordable meal.
25 minutes
Serves: 6
6 white fish portions, 3-oz each (if frozen, thaw first in refrigerator)
1 Tbsp lemon juice
1-1/2 Tbsp margarine or butter, melted
Seasonings:
1/4 tsp parika
1/2 tsp granulated garlic
1/4 tsp onion powder
1/8 tsp white pepper
1/8 tsp ground oregano
1/8 tsp ground thyme
Preheat oven to 350 F.
1. In a small bowl, combine paprika, garlic, onion powder, white pepper, oregano, and thyme.
2. Place fish in an ungreased 13" x 9" x 2" baking pan.
3. Sprinkle lemon juice and seasoning mixture evenly over fish.
4. Drizzle melted margarine or butter evenly over fish portions.
5. Bake for 20-25 minutes until fish flakes easily with a fork.
Nutrients per serving, 2.5 ounce portion, cooked
Calories 149; Saturated Fat 1.4 g; Iron 0.4 mg; Protein 17 g; Cholesterol 54 mg; Calcium 26 mg; Carbohydrate 1 g; Vitamin A 71 RE; Sodium 80 mg; Total Fat 8.2 g; Vitamin C 1 mg; Dietary Fiber 0 g
USDA Food & Nutrition Services - Team Nutrition: Food, Family & Fun
www.usda.gov/
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