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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Baked Whitefish in Butter and Basil Sauce
 
Source: dLife

Fresh fish baked in a butter and basil sauce with spicy pepper.

Rating:
Prep Time: 10 minutes
Cook Time: 7 minutes
Difficulty: EASY

Nutrition Facts

Makes 4 servings
Serving Size: 4 oz
Amount Per Serving
Calories 272.8
Total Carbs 1.6 g
Dietary Fiber 0.3 g
Sugars 0.3 g
Total Fat 7.4 g
Saturated Fat 1.3 g
Unsaturated Fat 6.1 g
Potassium 1,089.1 mg
Protein 46.7 g
Sodium 418.1 mg
Dietary Exchanges
1 Fat, 5 Meat, 6 1/4 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
16 oz fresh cod fillets , 4 - 4oz. fillets (or other white fish)
2 tbsp margarine
1 medium garlic cloves , minced
0.25 tsp salt
0.25 tsp Salt, imitation butter flavor
0.12 tsp hot red pepper flakes
2 tbsp fresh basil , chopped
1 medium lemons , cut into 4 wedges


Directions
1 Preheat oven to 450°F.
2 Lightly coat baking sheet with cooking spray.
3 Wash fish in cold water and pat dry. Place fish on baking sheet.
4 In medium, microwave safe bowl, microwave butter for 15 seconds on high, or until melted. Remove from microwave, add garlic, salt, imitation butter-flavor salt, red pepper flakes, and basil.
5 Brush butter mixture over fish.
6 Bake until fish is opaque throughout, 5 - 7 minutes.
7 Serve with lemon wedges.


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