Your Recipe

Oven Grilled Fish

Ingredient Amount Calories
Garlic 6g 9kcal
Olive oil 14g 124kcal
Sour cream 61.3g 121kcal
Fish, tilapia, raw 453.592g 435kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 pound fish
Salt and freshly ground black pepper
ground lemongrass , optional
herbs , like thyme
1 tbsp olive oil or butter
1/4 cup sour cream
2 cloves garlic , minced
salt
lemon sauce or lemon slices
Instructions

Score the surface of the fish with a sharp knife in 3 or 4 places, to help the flavors penetrate better. Sprinkle with salt, pepper, lemongrass and herbs if used, on all the sides of the fish as well in the inside. Place them into a bowl, cover with foil and refrigerate overnight.
oven grilled fish step 1
Preheat oven to 450 F (230 C), grill function.
Place the fish over the rack of the oven and place the rack on a baking tray lined with parchment paper or aluminum foil, so all the grease can drip there. Sprinkle a little butter or vegetable oil over the fish. Place in the preheated oven.
oven grilled fish step 2
Let the fish cook for about 20-30 minutes or until the skin is crispy and a bit golden. Make sure you keep an eye on it as you don't want to let it burn.
Meanwhile prepare the sour cream mixture, by combining sour cream with minced garlic and salt.
Remove the fish form the oven and serve with the sour cream mixture, some lemon sauce or simply some lemon slices alongside you favorite side dish.

Nutrition Facts
Portion Size 267 g | ml
Amount Per Portion 345
1442
kcal
kilojoules
% Daily Value *
Total Fat 17g 22%
Saturated Fat 5.4g 27%
Sodium 128mg 6%
Total Carbohydrate 2.4g 1%
Dietary Fiber 0.1g 0%
Sugar 1.1g
Protein 47g 93%
Vitamin D 7mcg 35%
Calcium 59mg 5%
Iron 1.4mg 8%
Potassium 735mg 16%
* 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 38.006 mcg 4%
Thiamin [B1] 0.105 mg 9%
Riboflavin [B2] 0.198 mg 15%
Niacin [B3] 8.901 mg 56%
Pantothenic acid [B5] 1.267 mg 25%
Vitamin B6 0.417 mg 25%
Cobalamin [B12] 3.648 mcg 0%
Floate [B9] 56.36 mcg 0%
Vitamin C 1.212 mg 1%
Vitamin D 7.031 mcg 35%
Vitamin E 2.034 mg 14%
Vitamin K 9.739 mcg 8%
Betaine 49.406 mg 0%
Choline 102.99 mg 19%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 2.4 g 1%
Sugars 1.1 g 2%
Dietary fiber 0.1 g 0%
Carbohydrate 1 g 0%
Net carbs 1.3g
Aminoacids
Nutrient Amount DV
Alanine 2.806 g 0%
Arginine 2.951 g 0%
Aspartic acid 5.304 g 0%
Cysteine 0.51 g 0%
Glutamic acid 7.517 g 0%
Glycine 2.395 g 0%
Histidine 1.098 g 0%
Isoleucine 2.166 g 0%
Leucine 3.743 g 0%
Lysine 4.197 g 0%
Methionine 1.371 g 0%
Phenylalanine 1.891 g 0%
Proline 1.815 g 0%
Serine 1.908 g 0%
Threonine 2.203 g 0%
Tryptophan 0.491 g 0%
Tyrosine 1.591 g 0%
Valine 2.268 g 0%
Minerals
Nutrient Amount DV
Calcium 59.14 mg 5%
Copper 0.17 mg 19%
Fluoride 0 mcg 0%
Iron 1.38 mg 8%
Magnesium 65.05 mg 15%
Manganese 0.14 mg 6%
Phosphorus 413.44 mg 33%
Potassium 735.34 mg 16%
Selenium 96.36 mcg 175%
Sodium 128.09 mg 6%
Zinc 0.88 mg 8%
Other
Nutrient Amount DV
Water 201.291 g 0%
Ash 2.311 g 0%