Baked Rockfish with Vegetables
Ingredients
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5 cups fresh spinach
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2 (6 ounce) fillets rockfish
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10 cherry tomatoes, halved
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½ cup vegetable broth
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2 tablespoons minced fresh dill
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½ teaspoon lemon pepper
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¼ teaspoon garlic powder
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¼ teaspoon onion powder
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salt and ground black pepper to taste
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2 slices lemon slices
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2 slices onion slices
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1 teaspoon butter
Instructions
Prepare all ingredients and preheat the oven to 400°F (200°C).
Dotdash Meredith Food Studios
In a 2-quart baking dish, spread the spinach evenly as the base. Arrange the rockfish fillets on top and surround them with cherry tomatoes. Pour in the broth, then season the fish with dill, lemon pepper, garlic powder, onion powder, salt, and black pepper. Place a slice of lemon and onion on each fillet and dot with butter. Cover the dish tightly with aluminum foil.
Dotdash Meredith Food Studios
Place the dish in the preheated oven and bake for 20 to 25 minutes, or until the fish flakes easily with a fork.
Dotdash Meredith Food Studios
Nutritional Information (per serving)
| 233 | Calories |
| 6g | Fat |
| 12g | Carbs |
| 36g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 2 | |
| Calories 233 | |
| % Daily Value * | |
| Total Fat 6g | 7% |
| Saturated Fat 2g | 10% |
| Cholesterol 64mg | 21% |
| Sodium 417mg | 18% |
| Total Carbohydrate 12g | 4% |
| Dietary Fiber 4g | 14% |
| Total Sugars 2g | |
| Protein 36g | 71% |
| Vitamin C 52mg | 58% |
| Calcium 121mg | 9% |
| Iron 4mg | 20% |
| Potassium 1372mg | 29% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Evaluation :
5/5