One-Dish Rockfish Recipe

Recipesfull introduces to you: Seafood Recipes. (One-Dish Rockfish Recipe). Rockfish fillets are placed on a bed of fresh spinach, seasoned with dill, lemon pepper, garlic powder, onion powder, salt, and pepper and topped with lemon, onion, and baked for a great-tasting, one-dish meal.

Brief

Prep 20 mins

Cook: 20 mins

Total: 40 mins

Servings: 2

Yield: 2 servings

One-Dish Rockfish Recipe

Ingredients

5 cups fresh spinach

2 (6 ounce) fillets rockfish

10 cherry tomatoes

halved

½ cup vegetable broth

2 tablespoons minced fresh dill

¼ teaspoon garlic powder

½ teaspoon lemon pepper

¼ teaspoon onion powder

salt and ground black pepper to taste

2 sliceslemon slices

2 slices onion slices

1 teaspoon butter

Calamari

Dinner

Directions

Step 1

Preheat oven to 400 degrees F (200 degrees C).

Step 2

Layer the spinach in the bottom of a 2 quart baking dish. Lay the rockfish atop the spinach. Scatter the tomatoes around the fish. Pour the broth into the dish. Season the fillet with the dill garlic powder lemon pepper onion powder salt and pepper. Place the lemon onion and butter on the rockfish. Cover the entire dish with aluminum foil.

Step 3

Bake in preheated oven until the fish flakes easily 20 to 25 minutes.

Nutritional Information

One-Dish Rockfish Recipe

Servings Per Recipe:2

Calories: 233.4

% Daily Value *

Protein: 35.5g 71%

Carbohydrates: 11.5g 4%

Dietary Fiber: 3.9g 15%

Sugars: 1.9g

Fat: 5.5g 9%

Saturated Fat: 2g 10%

Cholesterol: 63.7mg 21%

Vitamin A Iu: 8480.2IU 170%

Niacin Equivalents: 13mg 100%

Vitamin B6: 0.6mg 39%

Vitamin C: 52mg 87%

Folate: 181.2mcg 45%

Calcium: 121.1mg 12%

Iron: 3.6mg 20%

Magnesium: 119.5mg 43%

Potassium: 1371.9mg 38%

Sodium: 417.2mg 17%

Thiamin: 0.1mg 13%

Calories From Fat: 49.5

*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.