Ocean Perch
|
|
|
Sat Sat
|
Fat
|
Chol
|
Carb
|
Calories
|
| 24 oz | Ocean Perch | 3 | 12 | 270 | | 660 |
| Garlic Powder | 0 | 0 | 0 | | 0 |
| Basil | 0 | 0 | 0 | | 0 |
| Dill (fresh) | 0 | 0 | 0 | | 0 |
| Oregano | 0 | 0 | 0 | | 0 |
| Salt | 0 | 0 | 0 | | 0 |
| Olive Oil Spray | 0 | 0 | 0 | | 0 |
| Lemon Juice | 0 | 0 | 0 | | 0 |
| 8 tbsp | Yogurt-Dill Sauce | 0 | 0 | 14 | | 140 |
| | | | | | |
| Total (g): | 3 | 12 | 284 | 0 | 800 |
| Servings: | 6 | | | | |
| Per Serving (g): | 0.5 | 2.0 | 47.3 | 0.0 | 133 |
Directions
- Make the Dill Sauce about 2-3 hours prior
- Thaw the perch
- Preheat the oven to 450 degrees
- Spray the bottom of a dish with the oil spray
- Arrange the fish fillets skin-side-down
- Spray the top of the fillets with the oil spray
- Lightly sprinkle with the garlic powder, basil, dill, salt, and lemon juice
- Cook for 15 minutes
- Top with some dill sauce as desired
Comments
- This is a very good light recipe
