Your Recipe

Baked Fish with Lemon, Herbs, and Roasted Vegetables

Ingredient Amount Calories
Lemon 65g 19kcal
Broccoli, raw 90g 31kcal
Carrots, raw 60g 25kcal
Cauliflower 100g 25kcal
Olive oil 27g 239kcal
Fish, tilapia, raw 464g 445kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 4 fish fillets (such as tilapia, cod, or salmon)
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1 lemon, thinly sliced
• Fresh herbs (such as thyme, rosemary, or dill)
• 2 cups mixed vegetables (broccoli, carrots, cauliflower)
• Optional: Garlic cloves, minced
Instructions:
1. Preheat oven to 200°C (400°F).
2. Season fish fillets with salt and pepper, then place them in a baking dish.
3. Drizzle olive oil over the fish. Arrange lemon slices and fresh herbs on top.
4. In a separate baking dish, toss mixed vegetables with olive oil, salt, pepper, and minced garlic (if using).
5. Bake fish and vegetables for 15-20 minutes or until fish flakes easily with a fork and vegetables are tender.
6. Serve fish with roasted vegetables on the side.

Nutrition Facts
Portion Size 202 g | ml
Amount Per Portion 196
819
kcal
kilojoules
% Daily Value *
Total Fat 9g 11%
Saturated Fat 1.6g 8%
Sodium 86mg 4%
Total Carbohydrate 5.8g 2%
Dietary Fiber 2.1g 7%
Sugar 2g
Protein 25g 49%
Vitamin D 3.6mcg 18%
Calcium 37mg 3%
Iron 1.1mg 6%
Potassium 567mg 12%
* 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 132.388 mcg 15%
Thiamin [B1] 0.092 mg 8%
Riboflavin [B2] 0.126 mg 10%
Niacin [B3] 4.962 mg 31%
Pantothenic acid [B5] 0.932 mg 19%
Vitamin B6 0.307 mg 18%
Cobalamin [B12] 1.833 mcg 0%
Floate [B9] 60.903 mcg 0%
Vitamin C 41.618 mg 46%
Vitamin D 3.596 mcg 18%
Vitamin E 1.755 mg 12%
Vitamin K 34.403 mcg 29%
Betaine 25.239 mg 0%
Choline 55.744 mg 10%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 5.8 g 2%
Sugars 2 g 4%
Dietary fiber 2.1 g 7%
Carbohydrate 5.8 g 0%
Net carbs 3.8g
Aminoacids
Nutrient Amount DV
Alanine 1.485 g 0%
Arginine 1.559 g 0%
Aspartic acid 2.81 g 0%
Cysteine 0.279 g 0%
Glutamic acid 3.968 g 0%
Glycine 1.255 g 0%
Histidine 0.578 g 0%
Isoleucine 1.126 g 0%
Leucine 1.93 g 0%
Lysine 2.199 g 0%
Methionine 0.704 g 0%
Phenylalanine 0.991 g 0%
Proline 0.929 g 0%
Serine 1 g 0%
Threonine 1.169 g 0%
Tryptophan 0.258 g 0%
Tyrosine 0.819 g 0%
Valine 1.195 g 0%
Minerals
Nutrient Amount DV
Calcium 36.92 mg 3%
Copper 0.11 mg 13%
Fluoride 0.73 mcg 0%
Iron 1.1 mg 6%
Magnesium 42.9 mg 10%
Manganese 0.16 mg 7%
Phosphorus 230.9 mg 18%
Potassium 566.66 mg 12%
Selenium 49.28 mcg 90%
Sodium 86.06 mg 4%
Zinc 0.59 mg 5%
Other
Nutrient Amount DV
Water 161.409 g 0%
Ash 1.606 g 0%