Herb and Lemon Fish
4 oz fish of herb and lemon fish contains 356 Calories. The macronutrient breakdown is 46% carbs, 25% fat, and 29% protein. This is a good source of protein (49% of your Daily Value), fiber (16% of your Daily Value), and potassium (12% of your Daily Value).
- Makes
- 8 oz fish
- Prep Time
- 10 minutes
- Cook Time
- 15 minutes
Ingredients
Directions
- Cook rice according to package directions. Preheat oven to 350°F.
- Cut two pieces of tin foil large enough to wrap the fish. Place each fish in the center of a piece of tin foil and brush each fish with olive oil. Season with pepper and lemon zest.
- Squeeze juice onto the fish. Add the minced garlic and herbs on top. Wrap the fish completely.
- Bake for 15-20 minutes or until fish is fully cooked. Serve with brown rice.
Nutrition Facts
For 4 oz fish of herb and lemon fish (225g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 356 | |
| Fats | 10g | 13% |
| Saturated fats | 2g | 9% |
| Trans fats | 0g | |
| Cholesterol | 57mg | 19% |
| Sodium | 65mg | 3% |
| Carbs | 43g | 16% |
| Net carbs | 38g | |
| Fiber | 4g | 16% |
| Sugar | 0.4g | |
| Protein | 27g | |
| Calcium | 66mg | 7% |
| Iron | 2mg | 25% |
| Potassium | 548mg | 12% |
| Vitamin D | 4μg | 23% |
| Vitamins and Minerals | ||
| Alpha carotene | 0.2μg | |
| Beta carotene | 64μg | |
| Caffeine | 0mg | |
| Choline | 63mg | 12% |
| Copper | 0.4mg | 40% |
| Fluoride | 0μg | |
| Folate (B9) | 39μg | 10% |
| Lycopene | 1μg | |
| Magnesium | 106mg | 25% |
| Manganese | 2mg | 80% |
| Niacin | 7mg | 43% |
| Pantothenic acid | 1mg | 28% |
| Phosphorus | 361mg | 52% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 10% |
| Selenium | 59μg | 107% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 21% |
| Vitamin A IU | 123IU | |
| Vitamin A | 6μg | 1% |
| Vitamin B12 | 2μg | 75% |
| Vitamin B6 | 1mg | 40% |
| Vitamin C | 44mg | 49% |
| Vitamin D IU | 141IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 4μg | |
| Vitamin E | 2mg | 11% |
| Vitamin K | 30μg | 25% |
| Zinc | 1mg | 13% |
| Sugars | ||
| Sugar | 0.4g | |
| Sucrose | 0.4g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 9% |
| Monounsaturated fats | 6g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.3g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |
