| Baked Fish |
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| Servings |
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Ingredients
Servings:
Units:
400 grams cod approx. two pieces - you can use any fish of choice 2 cloves garlic 1 tbsp butter 1 tsp mixed herbs e.g. basil, oregano, dill 1/2 tsp rock salt 1/4 tsp black pepper
Instructions
- Preheat the oven to 180C
- Put each piece of fish on a piece of aluminium foil that is big enough to wrap around the fish
- Cover each piece with a butter, garlic, herbs, salt and pepper
- Take the sides of the aluminium foil and make a ‘teepee’ around the fish (this will prevent the fish from drying out)
- Cook the fish until it just loses its translucency
Recipe Notes
Serve with seasonal veggies or a salad
Nutrition Information
Nutrition Facts
Baked Fish
Amount Per Serving
Calories 603
Calories from Fat 234
% Daily Value*
Total Fat 26g
40%
Saturated Fat 10g
50%
Polyunsaturated Fat 5g
Monounsaturated Fat 9g
Cholesterol 204mg
68%
Sodium 2790mg
116%
Potassium 1938mg
55%
Total Carbohydrates 4g
1%
Dietary Fiber 0.3g
1%
Sugars 0.4g
Protein 84g
168%
Vitamin A
19%
Vitamin C
32%
Calcium
5%
Iron
9%
* Percent Daily Values are based on a 2000 calorie diet.
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