Baked Lemon and Garlic Butter Fish

Pomfret, or butterfish, is delicious and is healthy when baked in the oven or steamed. Garlic and lemon are used in this butterfish recipe to really bring out the fish flavor, since butterfish is mild in taste. The sauce is made by combining all the ingredients and coating the fish with them, and then it is simply baked and ready to serve.

Butterfish is light in flavor so this mild sauce is the perfect accompaniment. Baked butterfish is nice served with rice and al dente vegetables, such as broccoli, carrot, and mangetout. A grassy, clean Sauvignon Blanc is good with this dish, as is a buttery, fruity Chardonnay.

Ingredients -

2 large pomfret fillets, rinsed and patted dry
1 medium red onion, finely sliced
¼ cup fresh lemon juice
2 cloves garlic, finely sliced
3 tablespoons olive oil
1 large tomato, cored and chopped
¼ cup fresh parsley, chopped
¼ teaspoon salt
¼ teaspoon freshly ground black pepper

Preparation:

Preheat the oven to 375ºF.

Lightly oil a baking dish. Combine the garlic, lemon juice, onion, parsley, olive oil, salt, pepper and tomato in the baking dish.

Place the fish fillets in this mixture and spoon the sauce over the top of them.

Cover the baking dish with tinfoil and bake for 20 to 30 minutes, until the fish is just cooked through.

(Serves 2)

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Baked Lemon and Garlic Butter Fish

Nuttritional Info:

Calories (kcal): 427
% Calories from Fat: 46.6%
% Calories from Carbohydrates: 13.1%
% Calories from Protein: 40.3%

Per Serving Nutritional Information:

Total Fat (g): 22g 34%
Saturated Fat (g): 3g 15%
Monounsaturated Fat (g): 15g 68%
Polyunsaturated Fat (g): 2g 11%
Cholesterol (mg): 99mg 33%
Total Carbohydrate (g): 14g 5%
Dietary Fiber (g): 3g 10%
Protein (g): 43g 86%
Sodium (mg): 404mg 17%
Potassium (mg): 1311mg 37%
Calcium (mg): 77mg 8%
Iron (mg): 2mg 11%
Zinc (mg): 1mg 9%
Vitamin C (mg): 44mg 74%
Vitamin A (i.u.): 872IU 17%
Vitamin A (r.e.): 105 1/2RE 11%