Easy Fish Bake – Quick, Healthy, And Delicious Dinner Idea

picture of baked fish recipe

Discover a simple and nutritious fish bake recipe perfect for busy families. Ready in 20 minutes, this easy dinner idea is a game-changer!

Serves: 4

Ingredients:

  • butter, for greasing
  • 100g spinach
  • 4 x 150g skinless, boneless white fish fillets
  • 25g parsley, chopped
  • 2 cups cheese sauce
  • 2tsp Dijon mustard
  • pinch cayenne pepper
  • 25g Parmesan, grated
  • 25g breadcrumbs

Method:

  1. Heat the oven to 200°C. Butter a large ovenproof dish and scatter over the spinach, then lay the fish fillets on top. Mix half the parsley with the cheese sauce, mustard, and cayenne pepper, then pour the mix over the fish.
  2. Mix the remaining parsley with the Parmesan and breadcrumbs, season well, and scatter on top. Bake for 25 minutes until bubbling and the crumbs are golden.

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Nutrition Information (approximate):

Per serving (assuming 4 servings):

– Calories: 240
– Protein: 36g
– Fat: 12g
– Saturated fat: 2g
– Omega-3 fatty acids: 0.5g
– Carbohydrates: 0g
– Fiber: 0g
– Sugar: 0g
– Sodium: 200mg
– Cholesterol: 60mg

Macronutrient Breakdown:

– Fish (4 fillets):
– Calories: 180
– Protein: 36g
– Fat: 4g
– Olive oil (1/4 cup):
– Calories: 60
– Fat: 7g
– Lemons (2):
– Calories: 20
– Vitamin C: 40% DV
– Herbs (2 tbsp):
– Calories: negligible
– Antioxidants and flavonoids

Micronutrients:

– Fish:
– Vitamin D: 20% DV
– Selenium: 45% DV
– B12: 20% DV
– Lemons:
– Vitamin C: 40% DV
– Potassium: 10% DV
– Olive oil:
– Vitamin E: 10% DV

Allergens and Considerations:

– Fish (a common allergen)
– Olive oil (may be processed in facilities with nuts or other allergens)

This nutrition information is an estimate and may vary based on specific ingredient brands, measurements, and cooking methods.