Roasted Fish with Light Herb Sauce

If you have approximately 25 minutes to spend in the kitchen, Roasted Fish with Light Herb Sauce might be a super pescatarian recipe to try. This recipe serves 4 and costs $3.82 per serving. One portion of this dish contains roughly 29g of protein, 6g of fat, and a total of 209 calories. Head to the store and pick up butter, haddock fillets, korean marinade, and a few other things to make it today. A few people made this recipe, and 63 would say it hit the spot. It works well as a main course. It is brought to you by Taste of Home. Overall, this recipe earns a solid spoonacular score of 54%. Salt and Herb Roasted Whole Fish, Fish Burgers With a Herb Sauce, and Fish Minestrone with Herb Sauce are very similar to this recipe.

Servings: 4

Preparation duration: 10 minutes

Cooking duration: 15 minutes

 

Ingredients:

1 tablespoon butter

4 haddock fillets (6 ounces each)

2 tablespoons half-and-half cream

1/2 teaspoon herbes de Provence or dried rosemary, crushed

1/4 cup marinade for chicken

2 teaspoons olive oil

1/2 teaspoon pepper

1/2 teaspoon salt

1 shallot, thinly sliced

Equipment:

baking pan

sauce pan

Cooking instruction summary:

Directions Place the fillets in a greased 15-in. x 10-in. x 1-in. baking pan. Brush with oil; sprinkle with salt and pepper. Bake at 450° for 14-18 minutes or until fish flakes easily with a fork. Meanwhile, in a small saucepan over medium heat, cook and stir shallot and herbes de Provence in butter until shallot is tender. Stir in marinade for chicken; cook and stir for 1 minute. Add cream; cook and stir 1 minute longer. Spoon over fish. Yield: 4 servings. Editor's Note: Look for herbes de Provence in the spice aisle. This recipe was tested with Lea & Perrins Marinade for Chicken. Originally published as Roasted Fish with Light Herb Sauce in Taste of HomeApril/May 2012, p50 Nutritional Facts 1 fillet with 1 tablespoon sauce equals 222 calories, 7 g fat (3 g saturated fat), 109 mg cholesterol, 726 mg sodium, 5 g carbohydrate, trace fiber, 33 g protein. Diabetic Exchanges: 4 lean meat, 1 fat. Print Add to Recipe Box Email a Friend

 

Step by step:


1. Place the fillets in a greased 15-in. x 10-in. x 1-in. baking pan.

2. Brush with oil; sprinkle with salt and pepper.

3. Bake at 450° for 14-18 minutes or until fish flakes easily with a fork.

4. Meanwhile, in a small saucepan over medium heat, cook and stir shallot and herbes de Provence in butter until shallot is tender. Stir in marinade for chicken; cook and stir for 1 minute.

5. Add cream; cook and stir 1 minute longer. Spoon over fish.


Nutrition Information:

Quickview
208k Calories
29g Protein
6g Total Fat
6g Carbs
8% Health Score
Limit These
Calories
208k
10%

Fat
6g
10%

  Saturated Fat
2g
17%

Carbohydrates
6g
2%

  Sugar
4g
5%

Cholesterol
102mg
34%

Sodium
961mg
42%

Get Enough Of These
Protein
29g
58%

Selenium
44µg
63%

Vitamin B12
3µg
52%

Phosphorus
398mg
40%

Vitamin B3
5mg
29%

Vitamin B6
0.5mg
25%

Potassium
530mg
15%

Magnesium
38mg
10%

Vitamin E
1mg
8%

Vitamin B5
0.73mg
7%

Vitamin B2
0.11mg
7%

Vitamin D
0.92µg
6%

Folate
23µg
6%

Vitamin A
217IU
4%

Zinc
0.62mg
4%

Vitamin K
4µg
4%

Manganese
0.08mg
4%

Calcium
33mg
3%

Iron
0.56mg
3%

Vitamin B1
0.04mg
3%

Copper
0.05mg
2%

Fiber
0.31g
1%

covered percent of daily need
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Food Trivia

To add nutrition, a lot of milk, juice, and yogurts enrich the food with EPA and DHA omega-3 fatty acids. In other words, your OJ contains fish oil.

Food Joke

A brain walks into a bar and says, "I'll have a pint of beer please." The barman looks at him and says "Sorry, I can't serve you." "Why not?" askes the brain. "You're already out of your head."

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