Zesty Lemon Fish - KNEP - Kentucky Nutrition Education Program

Recipes

Zesty Lemon Fish

Servings:2Serving Size:1 filet with onionsRecipe Cost:$2.96Cost per Serving:$1.48
Zesty Lemon Fish

Ingredients:

  • 2 (3 ounces each) tilapia fillets or any other white fish
  • 2 tablespoons lemon juice
  • ½ small onion, sliced
  • 1 teaspoon olive oil
  • 1 teaspoon salt-free lemon pepper
  • ½ teaspoon dried parsley (optional)
  • Dash paprika (optional)

Directions:

  1. Wash hands with warm water and soap, scrubbing for 20 seconds.
  2. Preheat oven to 350 degrees F.
  3. Place fish on an ungreased baking dish. Top with onion slices, drizzle lemon juice and oil over fish; sprinkle on lemon pepper, parsley, and paprika.
  4. Rewash hands after handling raw fish.
  5. Cover and let stand for 5 minutes.
  6. Bake covered for 20 minutes or until fish flakes easily with a fork and reaches an internal temperature of 145 degrees F as measured on a meat thermometer.
  7. Refrigerate leftovers within 2 hours.

Notes

You can also cover fish and cook it in the microwave for 7 to 8 minutes or until fish flakes easily and reaches an internal temperature of 145 degrees F as measured on a meat thermometer.

Source: Rosie Allen, retired Area Nutrition Agent with the University of Kentucky Cooperative Extension Service Nutrition Education Program

Nutrition facts per serving: 110 calories; 3.5 g total fat; 1 g saturated fat; 0 g trans fat; 45 mg cholesterol; 50 mg sodium; 5 g total carbohydrate; 0 g fiber; 1 g total sugars; 0 g added sugars; 17 g protein; 15% Daily Value of vitamin D; 2% Daily Value of calcium; 6% Daily Value of iron; 6% Daily Value of potassium