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Baked Fish and Veggies

Ingredient Amount Calories
Lemon juice 5g 1kcal
Onions 70g 28kcal
Parsley 0.8g 0kcal
Vegetable mixture, dried 392g 1211kcal

Recipe Instructions:

Ingredients:
4 white fish fillets (frozen, or cod or perch, total of 16-20 oz)
2 cups mixed vegetables (frozen)
1 small onion, diced
1 teaspoon lemon juice (or fresh lemon, sliced thin)
4 squares aluminum foil (about 10×12 inches)
1 tablespoon parsley flakes (dried or fresh chopped)
Instructions:
Preheat oven to 450°F.
Separate fish fillets. If frozen, no need to thaw. Place one fillet in the center of each square of aluminum foil.
In a bowl, mix frozen vegetables and diced onion. Spoon vegetables around fish, dividing equally.
Sprinkle fish and vegetables with lemon juice (or top with lemon slice) and parsley.
Fold ends of aluminum foil together to seal.
Bake until fish reaches 145 degrees F. About 10 minutes for fresh fish or 30 minutes for un-thawed frozen. Serve.

Nutrition Facts
Portion Size 117 g | ml
Amount Per Portion 310
1298
kcal
kilojoules
% Daily Value *
Total Fat 8.7g 11%
Saturated Fat 1.2g 6%
Sodium 354mg 15%
Total Carbohydrate 49g 18%
Dietary Fiber 19g 67%
Sugar 20g
Protein 17g 35%
Vitamin D 0mcg 0%
Calcium 234mg 18%
Iron 6mg 33%
Potassium 1603mg 34%
* 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.
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Vitamins
Nutrient Amount DV
Vitamin A 969.082 mcg 108%
Thiamin [B1] 0.513 mg 43%
Riboflavin [B2] 0.603 mg 46%
Niacin [B3] 6.461 mg 40%
Pantothenic acid [B5] 0.024 mg 0%
Vitamin B6 0.923 mg 54%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 209.679 mcg 0%
Vitamin C 176.289 mg 196%
Vitamin D 0 mcg 0%
Vitamin E 5.838 mg 39%
Vitamin K 221.596 mcg 185%
Betaine 0.018 mg 0%
Choline 86.515 mg 16%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 48.6 g 18%
Sugars 20.2 g 40%
Dietary fiber 18.6 g 67%
Carbohydrate 1.7 g 0%
Net carbs 28.4g
Aminoacids
Nutrient Amount DV
Alanine 0.004 g 0%
Arginine 0.018 g 0%
Aspartic acid 0.017 g 0%
Cysteine 0.001 g 0%
Glutamic acid 0.046 g 0%
Glycine 0.005 g 0%
Histidine 0.003 g 0%
Isoleucine 0.003 g 0%
Leucine 0.005 g 0%
Lysine 0.007 g 0%
Methionine 0 g 0%
Phenylalanine 0.005 g 0%
Proline 0.003 g 0%
Serine 0.004 g 0%
Threonine 0.004 g 0%
Tryptophan 0.003 g 0%
Tyrosine 0.003 g 0%
Valine 0.004 g 0%
Minerals
Nutrient Amount DV
Calcium 233.7 mg 18%
Copper 0.68 mg 76%
Fluoride 0.19 mcg 0%
Iron 5.99 mg 33%
Magnesium 148.93 mg 35%
Manganese 0.02 mg 1%
Phosphorus 396.31 mg 32%
Potassium 1602.81 mg 34%
Selenium 12.83 mcg 23%
Sodium 353.62 mg 15%
Zinc 3.24 mg 29%
Other
Nutrient Amount DV
Water 36.72 g 0%
Ash 0.068 g 0%