Louisiana Hot & Spicy Ocean Perch--Oven Baked Recipe

Looking for an easy Louisiana Hot & Spicy Ocean Perch--Oven Baked recipe? Learn how to make Louisiana Hot & Spicy Ocean Perch--Oven Baked using healthy ingredients.


Submitted by faulknerck

Makes 6 servings



Wow! Amazing flavor! LOW in calories, fat, HIGH in protein and vitamin B12! Sodium is actually lower since not all of the marinade will be used when cooking. Serve this healthy dish with fresh steamed vegetables for added health benefits.

Recipe Ingredients for Louisiana Hot & Spicy Ocean Perch--Oven Baked

12 oz. ocean perch fillets, atlantic
1/2 cup Lawry's Louisiana Red Pepper Marinade with Lemon Juice

Recipe Directions for Louisiana Hot & Spicy Ocean Perch--Oven Baked

  1. In large resealable plastic bag, pour approximately 1/2 cup Lawry's Louisiana Red Pepper Marinade With Lemon Juice over perch fillets; turn to coat.

  2. Close bag and marinate in refrigerator 15-30 minutes. *Thinner fillets will only need 15 minutes for marinade to penetrate.

  3. While fish is marinating, preheat oven to 350 degrees.

  4. Once fish is marinated, arrange fillets in casserole type baking dish. Pour a small amount (4 tbsp.) of left over marinade in the bottom of the dish. Discard the rest. Cover baking dish.

  5. Bake at 350F for 15 to 20 minutes, or until the fish flakes slightly when tested with a fork. **Resist the urge to bake longer than 20 minutes, as fish will be dry and overcooked and lose most of it's health benefits! It should be moist and tender!

  6. Serve this healthy dish with freshly steamed vegetables and rice for dinner.

Categories

Seafood, Main Dish, Fourth of July, Advance, Bake, Marinade, Sugar-Free

Nutrition Facts
Serving Size 78.7g
Amount Per Serving
Calories
81
Calories from Fat
10
% Daily Value*
Total Fat
1.1g
2%
Saturated Fat
0.1g
0%
Trans Fat
0.0g
Cholesterol
31mg
10%
Sodium
559mg
23%
Potassium
198mg
6%
Total Carbohydrates
2.5g
1%
Sugars
1.2g
Protein
13.5g
Vitamin A 1% Vitamin C 1%
Calcium 8% 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
95% confidence
B
  Good points
  • Very low in saturated fat
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B12
  •   Bad points
  • High in cholesterol
  • Very high in sodium
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