Mediterranean Baked White Fish
1 serving of mediterranean baked white fish contains 173 Calories. The macronutrient breakdown is 8% carbs, 41% fat, and 51% protein. This is a good source of protein (39% of your Daily Value), vitamin d (35% of your Daily Value), and potassium (13% of your Daily Value).
- Makes
- 6 servings
- Prep Time
- 10 minutes
- Cook Time
- 15 minutes
Ingredients
Directions
- Preheat the oven to 425°F.
- Pat the fish dry and season both sides with salt and pepper. Brush a 9 1/2 x 13-inch baking dish with olive oil and place the fish in it. Drizzle lemon juice over the fish.
- In a medium bowl, mix the halved tomatoes, olives, onions, garlic, fresh thyme, and oregano. Season lightly with salt and pepper, and add olive oil. Toss to combine.
- Spread the tomato and olive mixture over the fish.
- Bake for 15 to 20 minutes, depending on the thickness of the fish.
- Remove from the oven and serve immediately.
Nutrition Facts
For 1 serving of mediterranean baked white fish (176g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 173 | |
| Fats | 8g | 10% |
| Saturated fats | 1g | 6% |
| Trans fats | 0g | |
| Cholesterol | 56mg | 19% |
| Sodium | 280mg | 12% |
| Carbs | 4g | 1% |
| Net carbs | 2g | |
| Fiber | 1g | 4% |
| Sugar | 1g | |
| Protein | 22g | |
| Calcium | 29mg | 3% |
| Iron | 1mg | 7% |
| Potassium | 602mg | 13% |
| Vitamin D | 5μg | 35% |
| Vitamins and Minerals | ||
| Alpha carotene | 38μg | |
| Beta carotene | 208μg | |
| Caffeine | 0mg | |
| Choline | 75mg | 14% |
| Copper | 0.1mg | 6% |
| Fluoride | 1μg | |
| Folate (B9) | 21μg | 5% |
| Lycopene | 958μg | |
| Magnesium | 34mg | 8% |
| Manganese | 0.1mg | 5% |
| Niacin | 8mg | 48% |
| Pantothenic acid | 0.4mg | 9% |
| Phosphorus | 281mg | 40% |
| Retinol | 23μg | |
| Riboflavin (B2) | 0mg | 3% |
| Selenium | 52μg | 95% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 6% |
| Vitamin A IU | 455IU | |
| Vitamin A | 42μg | 5% |
| Vitamin B12 | 1μg | 52% |
| Vitamin B6 | 1mg | 52% |
| Vitamin C | 7mg | 8% |
| Vitamin D IU | 215IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 5μg | |
| Vitamin E | 2mg | 13% |
| Vitamin K | 8μg | 7% |
| Zinc | 1mg | 5% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 1g | 6% |
| Monounsaturated fats | 5g | |
| Polyunsaturated fats | 1g | |
| 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) | 0.1g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| 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 | |
