Baked Bluefish

Baked Bluefish
Fat 41%Protein 54%
Percent Calories

1 serving of baked bluefish contains 180 Calories. The macronutrient breakdown is 6% carbs, 41% fat, and 54% protein. This is a good source of protein (41% of your Daily Value), potassium (10% of your Daily Value), and vitamin a (18% of your Daily Value).

Makes
4 servings
Prep Time
10 minutes
Cook Time
20 minutes

Ingredients

Directions

  1. Preheat the oven to 350°F. Cut a piece of foil large enough to enclose the bluefish fillet, and place it in a roasting pan. Rinse the bluefish fillet and place it in the center of the foil, skin side down.
  2. Season the fillet with salt and pepper. Arrange thin lemon slices, pats of butter, and fresh parsley on top.
  3. Form a boat shape with the foil around the fish to prevent leaks. Pour the white wine and lemon juice over the fish, then seal the foil edges.
  4. Bake in the preheated oven for 15 to 20 minutes, until the fish is cooked through and opaque. Carefully transfer the fillet to a serving dish and pour the cooking liquid over it before serving.

Nutrition Facts

For 1 serving of baked bluefish (150g)

NutrientValue%DV
Calories180
Fats8g 10%
Saturated fats3g 14%
Trans fats0.1g
Cholesterol75mg 25%
Sodium110mg 5%
Carbs2g 1%
Net carbs2g
Fiber1g 3%
Sugar0.3g
Protein23g
Calcium22mg 2%
Iron1mg 10%
Potassium466mg 10%
Vitamin D0.1μg 0.4%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene61μg
Caffeine0mg
Choline2mg 0.3%
Copper0.1mg 10%
Fluoride22μg
Folate (B9)5μg 1%
Lycopene0μg
Magnesium42mg 10%
Manganese0.1mg 3%
Niacin7mg 43%
Pantothenic acid1mg 19%
Phosphorus264mg 38%
Retinol160μg
Riboflavin (B2)0.1mg 7%
Selenium41μg 75%
Theobromine0mg
Thiamine0.1mg 5%
Vitamin A IU637IU
Vitamin A165μg 18%
Vitamin B126μg 255%
Vitamin B60.5mg 36%
Vitamin C14mg 16%
Vitamin D IU2IU
Vitamin D20μg
Vitamin D30.1μg
Vitamin E0.1mg 1%
Vitamin K13μg 11%
Zinc1mg 9%
Sugars
Sugar0.3g
Sucrose0g
Glucose0g
Fructose0g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats3g 14%
Monounsaturated fats3g
Polyunsaturated fats1g
Trans fats0.1g
Fatty Acids
Total omega 31g
Total omega 60.1g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)1g
Eicosapentaenoic Acid (EPA)0.3g
Docosapentaenoic Acid (DPA)0.1g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.2g
Glutamic acid3g
Glycine1g
Histidine1g
Hydroxyproline0g
Isoleucine1g
Leucine2g
Lysine2g
Methionine1g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.3g
Tyrosine1g
Valine1g