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BAKED CAJUN FISH

A healthful, affordable meal.
25 minutes
Serves: 6

 

INGREDIENTS

    · 6 white fish portions, 3-oz each (if frozen, thaw first in refrigerator)
    · 1 Tbsp lemon juice
    · 1½ 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
     

DIRECTIONS

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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