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)
Steps
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.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 156 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Cholesterol | 57 mg |
| Sodium | 211 mg |
| Carbohydrates | 6 g |
| Dietary Fiber | 1 g |
| Total Sugars | 4 g |
| Added Sugars included | 0 g |
| Protein | 23 g |
| Vitamin D | 3 mcg |
| Calcium | 19 mg |
| Iron | 1 mg |
| Potassium | 354 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Baked Fish. Recipe source: A Harvest of Recipes with USDA Foods Adapted from a recipe by Veronica “Babe” Newago, Red Cliff Ojibwe. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.