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Tips for National Nutrition Month – Baked Fish Recipe

Image by Eat This Much.

It’s National Nutrition month! Nutrition is much more than what you put on your plate — let’s look at some ways you can improve your health and nutrition. First, it is so important to eat a variety fruits and vegetables, but other sources of lean proteins are important too! Trying to eat seafood twice a week is a good way to include more omega-3s in your diet. This is important for muscle activity, immunity, digestion, and your eyes and brain.  

Reading nutrition labels is a great way to watch what you’re putting in your body. It is important to avoid foods that contain added sugars. Reading labels is also a great way to make sure you’re eating enough calories, especially if you’re active and need to balance how much energy you’re burning.  

Try to reduce food waste by planning meals based on leftovers. Managing your food at home will help you plan creative meals and implement cooking. Cooking meals is a great way to watch what you eat and plan healthy meals with your family. Try this baked fish recipe; you can easily add vegetables or potatoes on the side! 

Recipe By 

USDA 

Baked Fish 

Prep Time: 10 minutes 

Cook Time: 25 minutes 

Servings: 4 

Ingredients 

  • 1 pound cod fillets (fresh or frozen) 
  • 1/4 teaspoon paprika 
  • 1/4 teaspoon garlic powder 
  • 1/4 teaspoon onion powder 
  • 1/8 teaspoon ground black pepper 
  • 1/4 teaspoon oregano (dried) 
  • 1/4 teaspoon thyme (dried) 
  • 1 tablespoon lemon juice 
  • 1 1/2 tablespoons margarine (melted) 

Cooking 

  1. Wash hands with soap and water. 
  1. Thaw frozen fish according to package directions, if using frozen fillets. 
  1. Preheat oven to 350 °F. 
  1. Separate fish into four fillets or pieces. 
  1. Place fish in ungreased 13×9 baking dish. 
  1. Combine paprika, garlic powder, onion powder, pepper, oregano, and thyme in a small bowl. 
  1. Sprinkle seasoning mixture and lemon juice evenly over fish. 
  1. Drizzle margarine evenly over fish. 
  1. Bake until fish flakes easily with a fork, about 20-25 minutes. 

Nutrition  

Serving size: ¼ of recipe  

Total Calories 131 

Total Fat 5 g 

Saturated Fat 1 g 

Cholesterol 47 mg 

Sodium                                 69 mg 

Carbohydrates 1 g 

Dietary Fiber 0 g 

Total Sugars 0 g 

Added Sugars included 0 g 

Protein                                 20 g 

Vitamin D 1 mcg 

Calcium                                 16 mg 

Iron 1 mg 

Potassium 224 mg