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Ocean Perch Creole

For creole sauce
  Ocean perch fillets/Pollock fillets 2 Pound (Fresh / Frozen)
  Olive oil 2 Tablespoon
  Dry white wine/Water 2 Tablespoon
  Lemon juice 2 Teaspoon
  Garlic 1 Clove (5 gm), crushed
  Tarragon leaves 1⁄2 Teaspoon, crumbled
  Pepper 1⁄8 Teaspoon

1. Prepare the Creole Sauce.
2. Preheat the oven to very hot (450°).
3. Place the fish fillets in a single layer in a 13 1/2 x 8 1/2 x 2-inch baking dish. Combine the olive oil, white wine or water, lemon juice, garlic, tarragon and pepper in a small bowl; mix until well blended. Pour the liquid over the fish; turn the fish over to coat. Cover the baking dish with aluminum foil.
4. Bake the fish in the preheated very hot oven (450°) for 8 to 10 minutes or until the fish flakes easily when pierced with a fork. Carefully remove the fish with a slotted spatula to paper toweling to drain. Transfer the drained fish to a warmed serving platter; keep warm. Reserve the cooking liquid for the Creole Sauce.
5. Add the reserved fish cooking liquid to the Creole Sauce. Bring to boiling; boil for 3 minutes.
6. Spoon the Creole Sauce over the fish on the platter.

Recipe Summary

Difficulty Level: 
Main Dish
Everyday, Healthy
Preparation Time: 
5 Minutes
Cook Time: 
15 Minutes
Ready In: 
20 Minutes

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Nutrition Rank

Nutrition Facts

Serving size

Calories 277 Calories from Fat 85

% Daily Value*

Total Fat 10 g14.8%

Saturated Fat 1 g5.2%

Trans Fat 0 g

Cholesterol 200 mg66.7%

Sodium 132.5 mg5.5%

Total Carbohydrates 1 g0.4%

Dietary Fiber 0.09 g0.35%

Sugars 0.1 g

Protein 42 g84.6%

Vitamin A 0.5% Vitamin C 3.1%

Calcium 17% Iron 17.9%

*Based on a 2000 Calorie diet

Ocean Perch Creole Recipe