Rockfish By Recipe Thursday Recipes
ROCKFISH BY RECIPE THURSDAY
Rockfish has a wonderful flakey texture and a nice mild flavor. In coming up with this recipe I found it needed more flavor. After a few tries I came up with this recipe and I am very happy with it.You can also sub Flounder, Red Snapper and Arctic Char. This recipe is good for you and very easy to make. Enjoy
Provided by bill mayes
Categories European
Time 45m
Yield 2 sevings, 2 serving(s)
Number Of Ingredients 10
Steps:
- Finely chop tomato , Garlic, Bell Pepper and put in a coffee cup or small container. Add remaining ingredients and mash with a spoon and let set for 10 minutes. Cut fish in half and arrange in a Iron Skillet.
- Cover with ingredients in coffee cup and cover loosely with foil.
- Cook for 12 minutes then remove foil at 350 degrees.
- remove foil and cook for 15 min or until done.ENJOY.
Nutrition Facts : Calories 266.7, Fat 3.3, SaturatedFat 0.9, Cholesterol 113.4, Sodium 973.1, Carbohydrate 8.6, Fiber 2, Sugar 4.2, Protein 43.1
ONE-DISH ROCKFISH
Steps:
- Preheat oven to 400 degrees F (200 degrees C).
- Layer the spinach in the bottom of a 2 quart baking dish. Lay the rockfish atop the spinach. Scatter the tomatoes around the fish. Pour the broth into the dish. Season the fillet with the dill, garlic powder, lemon pepper, onion powder, salt, and pepper. Place the lemon, onion, and butter on the rockfish. Cover the entire dish with aluminum foil.
- Bake in preheated oven until the fish flakes easily, 20 to 25 minutes.
Nutrition Facts : Calories 233.4 calories, Carbohydrate 11.5 g, Cholesterol 63.7 mg, Fat 5.5 g, Fiber 3.9 g, Protein 35.5 g, SaturatedFat 2 g, Sodium 417.2 mg, Sugar 1.9 g
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