Oriental Fish Bake
|Salt free herb and spice blend||1 Tablespoon|
|Onion powder||1 Teaspoon|
|Garlic powder||1 Teaspoon|
|Northern pike/Substitute fillets||36 Ounce, skin removed (2 Fillets, 18 Ounces Each)|
|Canned vegetables||16 Ounce, rinsed and well drained (Oriental Style)|
|Thinly sliced green onions||1⁄2 Cup (8 tbs)|
|Soy sauce||1⁄4 Cup (4 tbs)|
Heat oven to 325°F.
Cut 20 x 18-inch sheet of heavy-duty foil.
Place foil in 13 x 9-inch baking dish, with ends hanging over.
In small bowl, combine seasonings.
Sprinkle seasoning mixture evenly over one side of each fillet.
Place 1 fillet seasoned-side-up in foil-lined dish.
Top with Oriental vegetables and onions.
Sprinkle with soy sauce.
Place remaining fillet seasoned-side-up on vegetables.
Fold long sides of foil together in locked folds.
Fold and crimp short ends; seal tightly.
Bake for 40 to 45 minutes, or until fish is firm and opaque and just begins to flake.
Serving size: Complete recipe
Calories 1149 Calories from Fat 76
% Daily Value*
Total Fat 8 g12.9%
Saturated Fat 1.4 g7.2%
Trans Fat 0 g
Cholesterol 398.1 mg132.7%
Sodium 5106.1 mg212.8%
Total Carbohydrates 49 g16.2%
Dietary Fiber 17 g68.1%
Sugars 16 g
Protein 209 g418.2%
Vitamin A 1110% Vitamin C 124.7%
Calcium 73.5% Iron 60.2%
*Based on a 2000 Calorie diet