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Lemon Fennel Fish

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Ingredients
  Non stick cooking spray 1
  Skinless flounder fillet/Orange roughy / sole fillets 1 Pound (Cut 1/4 Inch To 3/4 Inch Thick)
  Lemon juice 2 Tablespoon
  Fine dry bread crumbs 1⁄4 Cup (4 tbs)
  Fennel seed 1⁄2 Teaspoon, crushed
  Finely shredded lemon peel 1⁄2 Teaspoon
  Paprika 1⁄4 Teaspoon
  Pepper 1 Dash
Directions

Spray a 10x6x2- or 12x7 1/2x2-inch baking dish with nonstick coating. Measure thickness of fish. Arrange thick fillets in a single layer in the baking dish, tucking under any of the thin edges. Or, stack thin fillets evenly in the dish. Sprinkle with lemon juice.
Stir together bread crumbs, fennel seed, lemon peel, paprika, and pepper; sprinkle over fish. Bake in a 450° oven (allow 6 to 8 minutes per 1/2-inch thickness of fish) till fish just flakes with a fork.

Recipe Summary

Cuisine: 
American
Course: 
Main Dish
Method: 
Baked
Ingredient: 
Fish
Interest: 
Healthy

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 726 Calories from Fat 313

% Daily Value*

Total Fat 35 g53.5%

Saturated Fat 13.2 g66.1%

Trans Fat 0 g

Cholesterol 256 mg85.3%

Sodium 1474.5 mg61.4%

Total Carbohydrates 43 g14.4%

Dietary Fiber 2.4 g9.7%

Sugars 14.5 g

Protein 60 g120%

Vitamin A 13.4% Vitamin C 30.7%

Calcium 15.6% Iron 7.7%

*Based on a 2000 Calorie diet

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Lemon Fennel Fish Recipe