Fish Fillets with Lemon Parsley Topping is a quick weeknight dinner to enjoy with your family. Fish can make a great entrée when you are pressed for time since it cooks quickly, plus it’s a great source of lean protein.
4 (6 oz) Lean White Fish fillets such as tilapia, snapper or flounder, rinsed and patted dry
Paprika to taste
¼ cup Extra-virgin Olive Oil
½ tsp Lemon Zest
2 tbsp Parsley, finely chopped
¼ tsp Dried Dill Weed
1 medium Lemon, halved
Preheat oven to 400 degrees F.
Line a baking sheet with foil, coat foil with cooking spray, arrange the fillets on foil and sprinkle evenly with the paprika. Season lightly with salt and pepper, if desired. Bake 10 minutes or until the fish is opaque in center.
While fish is cooking, combine the remaining ingredients, except lemon halves, in a small mixing bowl and set aside.
Using a slotted spatula, remove the fish, place on four dinner plates and squeeze lemon juice evenly over all. Top with the parsley mixture.
Tips & Notes
All types of fish do offer some health benefits. White fish may offer more benefits compared to darker fish.
White fish is especially low in fat. People who are trying to eat a diet that will help them lose weight often substitute fish for other types of meat in order to keep their fat content down. White fish is generally lower in fat than other types of fish. Low-fat diets have many health benefits, helping to lower your risk of many diseases include heart disease, diabetes and cancer.
White fish is rich in B vitamins that are good for a lot of health reasons. They increase your metabolism which is going to further help you keep to a healthy weight. B vitamins are good for your skin, your cells and your immune system. A good immune system means that you’ll be healthy all around.
White fish is rich in selenium that adds to some of the benefits that you’re already getting from those B vitamins. It is good for the skin and good for the cells. Proper intake of selenium can help prevent problems related to thyroid conditions.
White fish is a great source of iodine which is another mineral that you need that will help with your thyroid function. Good thyroid function aids with many things ranging from fetal development to prevention of depression.
White fish is high in protein. You need protein for cell growth which affects many different aspects of your overall health. Some sources of protein are considered healthier than others. As a low-fat, nutrient-rich source, white fish is a great option for getting the protein that you need.
Nutrition Information Per Serving
Serving Size: 4 1/2 oz cooked fish + 1 tbsp parsley mixture
Saturated Fat 3.0g
Dietary Fiber 0g
Source: American Diabetes Association
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