Golden Baked Whitefish

Golden Baked Whitefish is a main course that serves 8. Watching your figure? This gluten free, dairy free, whole 30, and pescatarian recipe has 159 calories, 23g of protein, and 7g of fat per serving. For $2.58 per serving, this recipe covers 12% of your daily requirements of vitamins and minerals. 25 people were glad they tried this recipe. From preparation to the plate, this recipe takes about 25 minutes. Head to the store and pick up dill weed, onion, pepper, and a few other things to make it today. It is brought to you by Taste of Home. Overall, this recipe earns a solid spoonacular score of 50%. Try Baked Whitefish, Baked Whitefish Parmesan, and Easy Baked Whitefish Ole' for similar recipes.

Servings: 8

Preparation duration: 10 minutes

Cooking duration: 15 minutes

 

Ingredients:

1/4 teaspoon dill weed

1 egg white

Fresh dill and lemon wedges, optional

1/4 cup mayonnaise

1 teaspoon grated onion

1/8 teaspoon pepper

1/2 teaspoon salt, optional

2 pounds whitefish fillets

Equipment:

baking pan

Cooking instruction summary:

Directions Place fish in a greased 13-in. x 9-in. baking dish; sprinkle with pepper. Beat egg white with salt if desired until stiff peaks form. Fold in mayonnaise, dill and onion; spoon over fish. Bake, uncovered, at 425° for 15-20 minutes or until topping is puffed and fish flakes easily with a fork. Garnish with dill and lemon if desired. Yield: 8 servings. Originally published as Golden Baked Whitefish in CountryJune/July 1997, p51 Nutritional Facts One serving (prepared with light mayonnaise and without salt) equals 201 calories, 11 g fat (0 saturated fat), 70 mg cholesterol, 165 mg sodium, 1 g carbohydrate, 0 fiber, 23 g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat. Print Add to Recipe Box Email a Friend

 

Step by step:


1. Place fish in a greased 13-in. x 9-in. baking dish; sprinkle with pepper. Beat egg white with salt if desired until stiff peaks form. Fold in mayonnaise, dill and onion; spoon over fish.

2. Bake, uncovered, at 425° for 15-20 minutes or until topping is puffed and fish flakes easily with a fork.

3. Garnish with dill and lemon if desired.


Nutrition Information:

Quickview
158k Calories
23g Protein
7g Total Fat
0.2g Carbs
8% Health Score
Limit These
Calories
158k
8%

Fat
7g
11%

  Saturated Fat
1g
9%

Carbohydrates
0.2g
0%

  Sugar
0.19g
0%

Cholesterol
59mg
20%

Sodium
255mg
11%

Get Enough Of These
Protein
23g
47%

Selenium
48µg
69%

Vitamin B12
1µg
30%

Vitamin D
3µg
24%

Vitamin B3
4mg
22%

Phosphorus
195mg
20%

Vitamin K
13µg
12%

Potassium
352mg
10%

Vitamin B6
0.19mg
9%

Magnesium
31mg
8%

Folate
27µg
7%

Vitamin B5
0.57mg
6%

Vitamin B2
0.09mg
5%

Vitamin E
0.69mg
5%

Copper
0.09mg
4%

Iron
0.66mg
4%

Vitamin B1
0.05mg
3%

Zinc
0.39mg
3%

Manganese
0.05mg
2%

Calcium
12mg
1%

covered percent of daily need
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Food Trivia

If you want to speed up the ripening of a pineapple, so that you can eat it faster, then you can do it by standing it upside down (on the leafy end).

Food Joke

I tried not to be biased in hiring a handicapped person, but his placement counselor assured me that he would be a good, reliable busboy. I had never had a mentally-handicapped employee, and I wasn't sure I wanted one. I wasn't sure how my customers would react to Stevie. He was short, a little dumpy, and had the smooth facial features and thick-tongued speech of Down Syndrome. I wasn't worried about most of my trucker customers because truckers don't generally care who buses tables as long as the meatloaf platter is good and the pies are homemade. The four-wheeler drivers were the ones who concerned me; the mouthy college kids traveling to school; the yuppie snobs who secretly polish their silverware with their napkins for fear of catching some dreaded "truck stop germ;" the pairs of white-shirted business men on expense accounts who think every truck stop waitress wants to be flirted with. I knew those people would be uncomfortable around Stevie so I closely watched him for the first few weeks. I shouldn't have worried. After the first week, Stevie had my staff wrapped around his stubby little finger, and within a month my truck regulars had adopted him as their official truck stop mascot. After that, I really didn't care what the rest of the customers thought of him. He was like a 21-year-old in blue jeans and Nikes, eager to laugh and eager to please, but fierce in his attention to his duties. Every salt and pepper shaker was exactly in its place, not a bread crumb or coffee spill was visible when Stevie got done with the table. Our only problem was convincing him to wait to clean a table until after the customers were finished. He would hover in the background, shifting his weight from one foot to the other, scanning the dining room until a table was empty. Then he would scurry to the empty table and carefully bus the dishes and glasses onto a cart and meticulously wipe the table up with a practiced flourish of his rag. If he thought a customer was watching, his brow would pucker with added concentration. He took pride in doing his job exactly right, and you had to love how hard he tried to please each and every person he met. Over time, we learned that he lived with his mother, a widow who was disabled after repeated surgeries for cancer. They lived on their Social Security benefits in public housing two miles from the truck stop. Their social worker, who stopped to check on him every so often, admitted they had fallen between the cracks. Money was tight, and what I paid him was probably the difference between them being able to live together and Stevie being sent to a group home. That's why the restaurant was a gloomy place that morning last August, the first morning in three years that Stevie had missed work. He was at the Mayo Clinic in Rochester getting a new valve or something put in his heart. His social worker said that people with Down Syndrome often had heart problems at an early age so this wasn't unexpected, and there was a good chance he would come through the surgery in good shape and be back at work in a few months. A ripple of excitement ran through the staff later that morning when word came that he was out of surgery, in recovery and doing fine. Frannie, my head waitress, let out a war whoop and did a little dance in the aisle when she heard the good news. Belle Ringer, one of our regular trucker customers, stared at the sight of the 50-year-old grandmother of four doing a victory shimmy beside his table. Frannie blushed, smoothed her apron and shot Belle Ringer a withering look. He grinned. "OK, Frannie, what was that all about?" he asked. "We just got word that Stevie is out of surgery and going to be okay." "I was wondering where he was. I had a new joke to tell him. What was the surgery about?" Frannie quickly told Belle Ringer and the other two drivers sitting at his booth about Stevie's surgery, then sighed. "Yeah, I'm glad he is going to be OK," she said, "but I don't know how he and his mom are going to handle all the bills. From what I hear, they're barely getti.

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