Recipe For White Fish
Introduction
White fish is a delicious and healthy seafood option that is low in calories and high in protein. It is also an excellent source of omega-3 fatty acids, which are essential for maintaining good health. In this article, we will guide you through the process of cooking white fish in a healthy and delicious way.Ingredients
For this recipe, you will need the following ingredients:- 4 white fish fillets (such as cod or haddock)
- 1 tablespoon olive oil
- 1 teaspoon salt
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon black pepper
- 1 lemon, sliced
- 2 tablespoons chopped fresh parsley
Instructions
Follow these simple steps to prepare your white fish:- Preheat the oven to 375°F (190°C).
- Line a baking sheet with parchment paper.
- Place the fish fillets on the prepared baking sheet.
- Drizzle the olive oil over the fish.
- In a small bowl, mix together the salt, paprika, garlic powder, onion powder, and black pepper.
- Sprinkle the seasoning mixture over the fish.
- Place the lemon slices on top of the fish.
- Bake for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
- Garnish with chopped parsley before serving.
Nutrition
This recipe for white fish is not only delicious but also healthy. Here are the nutrition facts for one serving of this dish:- Calories: 215
- Protein: 29g
- Carbohydrates: 4g
- Fat: 9g
- Saturated Fat: 2g
- Cholesterol: 72mg
- Sodium: 764mg
- Potassium: 638mg
- Fiber: 1g
- Sugar: 1g
- Vitamin A: 11% of the Daily Value (DV)
- Vitamin C: 34% of the DV
- Calcium: 4% of the DV
- Iron: 5% of the DV
Tips for Cooking White Fish
Here are some tips to help you cook white fish perfectly:- Choose a firm and mild-tasting white fish such as cod, haddock, or tilapia.
- Make sure the fish is fresh and has no unpleasant odor.
- Pat the fish dry with a paper towel before seasoning and cooking.
- Bake the fish in a preheated oven at a high temperature to ensure it cooks evenly.
- Do not overcook the fish, as it will become dry and tough.
- Use a fork to test if the fish is cooked through - it should flake easily and be opaque.
- Experiment with different seasonings and herbs to add flavor to your fish.
Health Benefits of White Fish
White fish is a nutritious and healthy food that offers many health benefits. Here are some of the reasons why you should include more white fish in your diet:- It is low in calories and fat, making it an excellent choice for weight management.
- It is high in protein, which is essential for building and repairing tissues in the body.
- It is a good source of omega-3 fatty acids, which are beneficial for heart health, brain function, and reducing inflammation.
- It is rich in essential vitamins and minerals, including vitamin B12, vitamin D, and selenium.
- It is easy to prepare and can be cooked in many different ways, making it a versatile ingredient in many recipes.