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The Tidelands Health Newsroom

Published on November 16, 2017

Delightfully baked fish

When it comes to baking fish, flaky and fresh can make for a great combination. For a classic meal with a seasoned flare, try this delicious baked fish with lemon-pepper seasoning and onions. 

Servings: 4

  • 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)
  1. Heat oven to 350° F.
  2. Place 12-inch piece of foil on counter. Coat foil with nonstick cooking spray. Place fillets in middle of foil. If fillets have skin, place skin-side down.
  3. Spread sliced onions, salt, pepper and oil on top of fillets. Add lemon pepper seasoning, if desired. Fold foil over fish.
  4. Place foil pouch on baking sheet and place in oven. Bake fish 15-20 minutes until fish reaches a minimum internal temperature of 145 F on a food thermometer and is flaky when tested with fork.
  5. Divide into four portions and serve.

Nutrition per serving:

Calories 125 
Total Fat 3.3g
Saturated Fat 0.9g
Cholesterol 55mg
Sodium 224mg
Total Carbohydrate 2.8g
Dietary Fiber 0.6g
Total Sugars 1.2g
Protein 21.4g

Photo courtesy of Getty Images 

Recipe courtesy of the U.S. Department of Agriculture

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Tidelands Health is the largest health care provider in our region - with three hospitals and more than 50 outpatient locations that stretch from Hemingway to North Myrtle Beach. At Tidelands Health, we are anchored by our mission to help people live better lives through better health.