Your Recipe

Simple Fish and Corn

Ingredient Amount Calories
Lemon 65g 19kcal
Olive oil 70g 619kcal
Cayenne pepper 0.225g 1kcal
Corn, sweet, yellow, raw 408g 351kcal
Fish, tilapia, raw 170.1g 163kcal

Recipe Instructions:

4 ears corn, shucked
5 tablespoons olive oil
Large pinch cayenne
Salt
Four 6-ounch fillets firm white fish, like striped bass, cod, tilapia or halibut
1 lemon, halved

Heat the oven to 350 degrees. Fill a large pan (wide enough to hold the corn) with 1 inch of water. Bring to a boil. Lay or stack the corn in the pan. Place a lid on top, and let steam for 3 minutes. Drain and cool off the corn by running it under cold water.
Cut the corn from the cobs, scraping the cobs to extract as many corn juices as possible. Put the scraped corn into a pan, add 2 tablespoons olive oil, and season with salt and cayenne. Gently rewarm over medium low heat while you cook the fish.
Arrange the fish in a baking dish -- no need for crowding! Drizzle the remaining 3 tablespoons olive oil on top. Season with salt and place in the oven. Roast until the fish is just cooked through (about 10 minutes per inch of thickness). Baste the fish about halfway through with the olive oil that pools in the baking dish. Remove from the oven and squeeze the lemon all over the fish.
Spoon some corn on each plate, and top with a piece of fish.

Nutrition Facts
Portion Size 178 g | ml
Amount Per Portion 288
1206
kcal
kilojoules
% Daily Value *
Total Fat 20g 25%
Saturated Fat 3g 15%
Sodium 38mg 2%
Total Carbohydrate 21g 7%
Dietary Fiber 2.5g 9%
Sugar 6.8g
Protein 12g 24%
Vitamin D 1.3mcg 7%
Calcium 11mg 1%
Iron 1mg 5%
Potassium 428mg 9%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 10.513 mcg 1%
Thiamin [B1] 0.182 mg 15%
Riboflavin [B2] 0.087 mg 7%
Niacin [B3] 3.486 mg 22%
Pantothenic acid [B5] 0.969 mg 19%
Vitamin B6 0.178 mg 10%
Cobalamin [B12] 0.672 mcg 0%
Floate [B9] 54.893 mcg 0%
Vitamin C 15.591 mg 17%
Vitamin D 1.318 mcg 7%
Vitamin E 2.803 mg 19%
Vitamin K 11.482 mcg 10%
Betaine 9.245 mg 0%
Choline 42.443 mg 8%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 20.6 g 7%
Sugars 6.8 g 14%
Dietary fiber 2.5 g 9%
Carbohydrate 1.5 g 0%
Net carbs 13.8g
Aminoacids
Nutrient Amount DV
Alanine 0.82 g 0%
Arginine 0.677 g 0%
Aspartic acid 1.226 g 0%
Cysteine 0.12 g 0%
Glutamic acid 2.015 g 0%
Glycine 0.573 g 0%
Histidine 0.291 g 0%
Isoleucine 0.527 g 0%
Leucine 1.037 g 0%
Lysine 0.909 g 0%
Methionine 0.321 g 0%
Phenylalanine 0.497 g 0%
Proline 0.62 g 0%
Serine 0.502 g 0%
Threonine 0.536 g 0%
Tryptophan 0.113 g 0%
Tyrosine 0.415 g 0%
Valine 0.601 g 0%
Minerals
Nutrient Amount DV
Calcium 10.78 mg 1%
Copper 0.09 mg 10%
Fluoride 0 mcg 0%
Iron 0.97 mg 5%
Magnesium 50.61 mg 12%
Manganese 0.19 mg 8%
Phosphorus 165.84 mg 13%
Potassium 427.56 mg 9%
Selenium 18.46 mcg 34%
Sodium 38.1 mg 2%
Zinc 0.62 mg 6%
Other
Nutrient Amount DV
Water 125.196 g 0%
Ash 1.036 g 0%