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40 minutes
2 servings
Adjust servings
dairy-free
gluten-free
kid friendly
has meat
has pasta
has seafood
(?)
Has seafood from:
rockfish
mediterranean
vegan
(?)
Not vegan due to:
rockfish
vegetarian
(?)
Not vegetarian due to:
rockfish
pescetarian
paleo
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 4.5% of RDA
• Calories: 11.3% of RDA
• Carbs: 6.0% of RDA
• Fat (total lipid): 6.2% of RDA
• Fiber: 19.6% of RDA
• Fructose: 7.7% of RDA
• Protein: 33.3% of RDA
• Sodium: 40.7% of RDA
• Sugar: 18.2% of RDA
• Vitamin A (IU): 48.6% of RDA
• Vitamin B6: 29.2% of RDA
• Vitamin C: 36.9% of RDA
• Iron: 5.2% of RDA
• Magnesium: 24.7% of RDA
• Manganese: 57.4% of RDA
• Niacin: 40.0% of RDA
• Potassium: 33.5% of RDA
• Zinc: 8.9% of RDA
If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.
 
INGREDIENTS
Amount
Measure
Ingredient
 
2
fillets
skinned.
 
1
whole
 
2
tbsp
drained and rinsed.
 
2
sprigs
 
1/4
tsp
 
1/4
tsp
 
1/2
tsp
 
1 1/2
tbsp
minced.
 
 
 
 
 
 
 
1
pint
 
1/2
whole
chopped.
 
 
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PREPARATION
1.
Preheat oven to 400 F.
2.
Saute the chopped onions for ~5 minutes, just enough to start softening them.
3.
In a small bowl, mix together the garlic powder, onion powder, lemon pepper, minced dill, salt, and pepper.
4.
Lightly coat the bottom of a baking dish so the fish does not stick during cooking. Place the fish in the baking dish and juice the lime over the fish. Coat the top with the dry mixture.
5.
Top with capers and rosemary. Add the softened onions and the whole tomatoes to the baking dish around the fish.
6.
Bake in preheated oven until the fish flakes easily, 20 to 25 minutes and serve immediately with onions and wilted tomatoes.
   
 
NUTRITION
This recipe has the following nutrient totals:
Calories 225
Protein 37.5 g
Carbohydrates 16.4 g
Iron 0.98 mg
Fiber 5.49 g
Calcium 45.2 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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