Baked Nile Perch

Seafood
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Ingredients

  • 800 g perch ⓘ
  • 1 large onion ⓘ
  • 1 large tomatoes ⓘ
  • 1 tablespoon olive oil ⓘ
  • 1 tablespoon lemon juice ⓘ
  • 1 tablespoon salt ⓘ
  • black pepper ⓘ
  • parsley ⓘ

Instructions

  1. Slice fish into slices and arrange in baking tray.
  2. Add salt and lemon juice and put to the side for 20 minutes.
  3. Fry diced onion until half done.
  4. Add tomato, pepper, and parsley to onions.
  5. Spread on top of fish.
  6. Cover with aluminum foil and bake in oven for 25 - 30 minutes.

Nutrition & Diet Analysis (per serving)

455 kcal 23% DV
Protein Fat Carbs

Macronutrients

Protein 16.6g 33% DV
Total Fat 31g 40% DV
Carbs 37.5g 14% DV
Fiber 15.3g 54% DV
Sugar 2.6g 5% DV

Electrolytes

Sodium 9922.5mg 100% DV
Potassium 2083.8mg 44% DV
Cholesterol 22.5mg 8% DV

Vitamins & Minerals

Vitamin A 28.5mcg 3% DV
Vitamin C 45mg 50% DV
Vitamin D 0.8mcg 4% DV
Calcium 193.5mg 15% DV
Iron 16.8mg 93% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Explore Ingredients

tomato black pepper lemon juice onion parsley perch olive oil salt

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