Florida Baked Fillets
|Sole fillets/Frozen fillets of sole, haddock or turbot||1 Pound (small, fresh)|
|Orange rind||1 Teaspoon, grated|
|Pepper||1⁄4 Teaspoon (seasoned)|
|Orange juice||1⁄3 Cup (5.33 tbs)|
1 Place fresh fillets in a single layer or block of frozen fish in a shallow baking dish. Sprinkle with orange rind, salt and seasoned pepper; pour orange juice into dish; dot with butter or margarine; cover baking dish with aluminum foil.
2 Bake in moderate oven (350°), basting once or twice with juices in dish, 15 minutes for fresh fish and 30 minutes for frozen, or until fish flakes easily when pierced with a fork.
3 Place on a heated serving platter; garnish with orange slices and parsley, if you wish.
Serving size: Complete recipe
Calories 563 Calories from Fat 157
% Daily Value*
Total Fat 18 g27.4%
Saturated Fat 9 g45%
Trans Fat 0 g
Cholesterol 250 mg83.3%
Sodium 1350 mg56.2%
Total Carbohydrates 10 g3.3%
Dietary Fiber 0.74 g2.9%
Sugars 7 g
Protein 86 g172.6%
Vitamin A 14.2% Vitamin C 93.1%
Calcium 10.3% Iron 10.3%
*Based on a 2000 Calorie diet