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

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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