Quick Baked Fillet

VeganVegetarian
Prep: 10 min Cook: 15 min Cuisine: American

A quick and flavorful baked fish dish with tangy lemon, savory Worcestershire, and crispy corn flakes, perfect for a simple, delicious seafood dinner everyone will enjoy.

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Ingredients

  • 1 lb. fresh or frozen fillet (orange roughy) ⓘ
  • 1/2 tsp. salt ⓘ
  • 1/4 cup grated onion ⓘ
  • 1/4 cup salad oil
  • 1/3 cup lemon juice ⓘ
  • 2 Tbsp. Worcestershire sauce ⓘ

Instructions

  1. Thaw frozen fish if using frozen fillet.
  2. Dip the fish in a mixture of salt, grated onion, salad oil, lemon juice, and Worcestershire sauce.
  3. Roll the coated fish in crushed corn flakes.
  4. Arrange the coated fish on a greased cookie sheet.
  5. Bake in a preheated oven at 500°F for 15 minutes.
  6. Remove from oven and serve hot.

Nutrition & Diet Analysis (per serving)

252 kcal 13% DV
Protein Fat Carbs

Macronutrients

Protein 1.2g 2% DV
Total Fat 21.1g 27% DV
Carbs 15.4g 6% DV
Fiber 0.6g 2% DV
Sugar 4.1g 8% DV

Electrolytes

Sodium 10278.8mg 100% DV
Potassium 266.8mg 6% DV

Vitamins & Minerals

Vitamin A 1.3mcg
Vitamin C 3.7mg 4% DV
Calcium 44mg 3% DV
Iron 1.8mg 10% DV

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

Explore Ingredients

lemon juice salad oil onion worcestershire sauce salt

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