Lemon Fennel Fish Recipe

Summary

Health IndexHealthyCuisine
CourseMethod
Main Ingredient

Ingredients

 Non stick cooking spray1
 Skinless flounder fillet/Orange roughy / sole fillets1 Pound (Cut 1/4 Inch To 3/4 Inch Thick)
 Lemon juice2 Tablespoon
 Fine dry bread crumbs1⁄4 Cup (4 tbs)
 Fennel seed1⁄2 Teaspoon, crushed
 Finely shredded lemon peel1⁄2 Teaspoon
 Paprika1⁄4 Teaspoon
 Pepper1 Dash

Nutrition Facts

Serving size: Complete recipe

Calories 726 Calories from Fat 313

% Daily Value*

Total Fat 35 g53.5%

Saturated Fat 13.2 g66.1%

Trans Fat 0 g

Cholesterol 256 mg

Sodium 1474.5 mg61.4%

Total Carbohydrates 43 g14.4%

Dietary Fiber 2.4 g9.7%

Sugars 14.5 g

Protein 60 g120%

Vitamin A 13.4% Vitamin C 30.7%

Calcium 15.6% Iron 7.7%

*Based on a 2000 Calorie diet

Directions

Spray a 10x6x2- or 12x7 1/2x2-inch baking dish with nonstick coating. Measure thickness of fish. Arrange thick fillets in a single layer in the baking dish, tucking under any of the thin edges. Or, stack thin fillets evenly in the dish. Sprinkle with lemon juice.
Stir together bread crumbs, fennel seed, lemon peel, paprika, and pepper; sprinkle over fish. Bake in a 450° oven (allow 6 to 8 minutes per 1/2-inch thickness of fish) till fish just flakes with a fork.
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