Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Easy, pleasing.
Diet Type: Low Fat
Ingredients:
  • 1 pound white fish (haddock, grouper, cod, snapper, orange roughy)
  • 1 tablespoon lemon juice
  • 1 tablespoon Liquid Aminos or Tamari
  • 1 teaspoon extra virgin olive oil
  • 1 teaspoon dried oregano
  • Serves: 4
    Cooking Time: Under 30 minutes
    Instructions:
    Preheat oven to 375 degrees. Rinse fish under running water and pat dry. Place fish in lightly oiled baking dish. Spread lemon juice, oregano and Braggs over fish. Cover with aluminum foil and bake for 10-15 minutes, until flaky, yet moist.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 197
    Calories from Fat 82
     % Daily Value*
    Total Fat 9g14%
      Saturated Fat 1g7%
      Mono Fat 4g 
    Cholesterol 82mg27%
    Sodium 320mg13%
    Total Carbs 1g0%
      Dietary Fiber 0g1%
    Protein 26g 
    Iron5%
    Calcium4%
    Vitamin C2%
    Vitamin E0%
    Vitamin A2%
    Vitamin B-1217%
    Vitamin B-620%
    Pantothenic acid9%
    Niacin22%
    Riboflavin12%
    Thiamin13%
    Folate5%
    Selenium31%
    Manganese5%
    Copper5%
    Zinc9%
    Potassium13%
    Phosphorus37%
    Magnesium12%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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