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Fish Dish Recipe

Looking for an easy Fish Dish recipe? Learn how to make Fish Dish using healthy ingredients.


Submitted by darab99

Makes 4 servings



Fast and easy fish dish that is easy to make and low in calories and wonderfully delicious.

Recipe Ingredients for Fish Dish

2 tbsp butter
2 tbsp flour
1 cup green pepper, chopped
3/4 cup onions, diced
2 (540ml) canned diced tomatoes
60 g cheddar cheese, shredded
2 g cooking spray
680 g cod loins (4 loins 170 g each)

Recipe Directions for Fish Dish

Melt butter and sauté onion and green peppers 2-3 minutes or until onion is translucent. Add tomatoes and stir in flour into tomatoes and mix. Cook until thickened, 1-2 minutes. Place cod loins in 11 x 15 inch baking dish lightly sprayed with cooking spray. Cover the fish with mixture. Bake for 20 minutes, top with cheese bake 15 minutes and serve with wild rice or spaghetti squash.
Categories

Fish, Main Dish, American, Bake

Nutrition Facts
Serving Size 302.6g
Amount Per Serving
Calories
290
Calories from Fat
117
% Daily Value*
Total Fat
13.0g
20%
Saturated Fat
7.1g
35%
Trans Fat
0.0g
Cholesterol
106mg
35%
Sodium
229mg
10%
Potassium
941mg
27%
Total Carbohydrates
8.7g
3%
Dietary Fiber
1.6g
6%
Sugars
3.2g
Protein
35.3g
Vitamin A 19% Vitamin C 50%
Calcium 15% Iron 3%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
C
  Good points
  • High in phosphorus
  • High in vitamin C
  •   Bad points
  • High in saturated fat
  • High in cholesterol
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