Baked Bluefish

Baked Bluefish
Fat 50% Carbs 12% Protein 38%
Percent Calories
Makes
4 servings
Prep Time
10 minutes
Cook Time
20 minutes

Ingredients

Directions

  1. Preheat oven to 350F. Cut a piece of foil large enough to enclose the bluefish fillet. (You can double layer the foil if you are working with thin foil). Place the foil in a roasting pan. Rinse the bluefish fillet and place it in the center of the foil, skin side down.
  2. Sprinkle the fillet with salt and pepper. Lay a layer of thin lemon slices on top of the fillet. Arrange pats of butter along the top of the fillet. Lay several sprigs of fresh herbs on top of the butter and lemon slices.
  3. Create a boat shape with the foil around the fish so that liquid does not leak out. Pour white wine over the fish, and sprinkle with the lemon juice. Crimp the edges of the foil together so they are relatively sealed.
  4. Place in the preheated oven (or you can put the foil packet on the grill) and bake for 15 to 20 minutes or so, until the fish is cooked through and opaque. Carefully lift the fillet from the foil and place on a serving dish. Pour the cooking liquid over the fish to serve.

Nutrition Facts

For 1 serving of baked bluefish (81g)

Nutrient Value %DV
Calories 92
Fats 5g 6%
Saturated fats 2g 11%
Trans fats 0.1g
Cholesterol 30mg 10%
Sodium 86mg 4%
Total Carbohydrate 2g 1%
Net carbs 2g
Fiber 1g 2%
Sugar 0.2g
Proteins 8g
Calcium 14mg 1%
Iron 0.3mg 2%
Potassium 172mg 4%
Vitamin D 0.1μg 0.3%
Vitamins and Minerals
Alpha carotene 0μg
Beta carotene 44μg
Caffeine 0mg
Choline 1mg 0.2%
Copper 0mg 5%
Fluoride 0.1μg
Folate (B9) 3μg 1%
Lycopene 0μg
Magnesium 15mg 4%
Manganese 0mg 0.4%
Niacin 2mg 14%
Pantothenic acid 0.3mg 7%
Phosphorus 89mg 13%
Retinol 69μg
Riboflavin (B2) 0mg 3%
Selenium 14μg 25%
Theobromine 0mg
Thiamine 0mg 3%
Vitamin A IU 306IU
Vitamin A 73μg 8%
Vitamin B12 2μg 85%
Vitamin B6 0.2mg 10%
Vitamin C 13mg 15%
Vitamin D IU 2IU
Vitamin D2 0μg
Vitamin D3 0.1μg
Vitamin E 0.1mg 1%
Vitamin K 13μg 10%
Zinc 0.3mg 3%
Sugars
Sugar 0.2g
Sucrose 0g
Glucose 0g
Fructose 0g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0g
Fats
Saturated fats 2g 11%
Monounsaturated fats 1g
Polyunsaturated fats 1g
Trans fats 0.1g
Fatty Acids
Total omega 3 0.3g
Total omega 6 0.1g
Alpha Linolenic Acid (ALA) 0g
Docosahexaenoic Acid (DHA) 0.2g
Eicosapentaenoic Acid (EPA) 0.1g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 0.5g
Arginine 0.4g
Aspartic acid 1g
Cystine 0.1g
Glutamic acid 1g
Glycine 0.4g
Histidine 0.2g
Hydroxyproline 0g
Isoleucine 0.3g
Leucine 1g
Lysine 1g
Methionine 0.2g
Phenylalanine 0.3g
Proline 0.3g
Serine 0.3g
Threonine 0.3g
Tryptophan 0.1g
Tyrosine 0.3g
Valine 0.4g