Easy Baked Fish Fillets

Dairy Free
Health score
42%
Easy Baked Fish Fillets
45 min.
4
267kcal

Suggestions


Looking for a simple yet delicious meal that the whole family will love? Look no further than these Easy Baked Fish Fillets! With less than an hour of prep and cooking time, this dish is perfect for busy weeknights or even impressing guests on the weekend.

This recipe features tender white fish fillets, such as grouper, haddock, or cod, which are coated in a zesty blend of lime juice and light mayonnaise for a delightful flavor boost. The crispy topping of fresh breadcrumbs and a drizzle of melted butter add a satisfying crunch, while the fresh parsley gives it a bright finish. And best of all, this dish is completely dairy-free, making it an excellent choice for those with dietary restrictions.

Each serving packs a tasty punch at just 267 calories, allowing you to enjoy a guilt-free lunch or dinner that feels indulgent without the heaviness. The combination of flavors and textures will surely tantalize your taste buds. So fire up the oven, whisk together those simple ingredients, and in no time, you’ll have a nutritious and delectable meal ready to serve!

Ingredients

  • 0.1 teaspoon pepper black
  • 0.5 cup breadcrumbs fresh
  • tablespoons parsley fresh chopped
  • 1.5 pounds grouper fillets white
  • tablespoon mayonnaise light
  • tablespoon juice of lime fresh
  • 0.1 teaspoon onion powder 
  • 1.5 tablespoons stick margarine melted

Equipment

  • bowl
  • oven
  • baking pan

Directions

  1. Preheat oven to 42
  2. Place fish in an 11 x 7-inch baking dish coated with cooking spray.
  3. Combine lime juice, mayonnaise, onion powder, and pepper in a small bowl, and spread over fish.
  4. Sprinkle with breadcrumbs; drizzle with butter.
  5. Bake at 425 for 20 minutes or until fish flakes easily when tested with a fork.
  6. Sprinkle with parsley.
  7. Notes: Haddock or cod would make good substitutes for the grouper. Adjust the baking time depending on the thickness of the fish.

Nutrition Facts

Calories267kcal
Protein54.15%
Fat29.92%
Carbs15.93%

Properties

Glycemic Index
16
Glycemic Load
0.03
Inflammation Score
-6
Nutrition Score
19.01826080032%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Apigenin
4.31mg
Luteolin
0.02mg
Kaempferol
0.03mg
Myricetin
0.3mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:266.84kcal
13.34%
Fat:8.87g
13.64%
Saturated Fat:2.21g
13.8%
Carbohydrates:10.62g
3.54%
Net Carbohydrates:9.91g
3.6%
Sugar:1.05g
1.16%
Cholesterol:85.61mg
28.54%
Sodium:269.76mg
11.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.11g
72.22%
Selenium:74.61µg
106.59%
Vitamin B12:2.74µg
45.67%
Vitamin B3:7.57mg
37.84%
Vitamin K:38.08µg
36.27%
Vitamin D:5.27µg
35.15%
Phosphorus:315.23mg
31.52%
Potassium:560.48mg
16.01%
Vitamin B6:0.3mg
14.82%
Folate:58.93µg
14.73%
Vitamin B1:0.2mg
13.61%
Magnesium:53.45mg
13.36%
Manganese:0.2mg
10%
Vitamin B2:0.17mg
9.78%
Iron:1.75mg
9.7%
Vitamin B5:0.92mg
9.24%
Copper:0.17mg
8.39%
Vitamin A:371.49IU
7.43%
Vitamin E:0.96mg
6.43%
Zinc:0.79mg
5.25%
Calcium:47.39mg
4.74%
Vitamin C:3.81mg
4.62%
Fiber:0.71g
2.86%
Source:My Recipes