Directions:
- Line a jelly roll pan with foil. Spray with cooking spray.
- Place filets on foil covered pan and sprinkle with Old Bay seasoning, and garlic powder.
- Lay onion slices, sliced zucchinni, sliced yam, spinach, baby carrots, green onions, green peppers, and any other veggies you may like, over the filets.
- Sprinkle with dill weed. Divide the margarine into quarters and place the dots randomly over the dish.
- Cover tightly with foil.
- Bake at 350 degrees for approximately 30 minutes. You can start checking at 20 minutes. The fish is done when it flakes.
- Note: to precook the yam, I threw it in the microwave for 8 minutes or so. When it was cooked thoroughly, I allowed it to cool enough to handle and then placed on the spinach.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 169.3 Kcal (709 kJ) | ||
| Calories from fat | 47.03 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.23g | 8% | |
|---|---|---|---|
| Cholesterol | 58mg | 19% | |
| Sodium | 106.28mg | 4% | |
| Potassium | 660.83mg | 14% | |
| Total Carbs | 6.99g | 2% | |
| Sugars | 2.58g | 10% | |
| Dietary Fiber | 2.21g | 9% | |
| Protein | 24.97g | 50% | |
| Vitamin C | 16.4mg | 27% | |
| Vitamin A | 0.3mg | 10% | |
| Iron | 2.6mg | 14% | |
| Calcium | 64.3mg | 6% | |
| Amount Per 100 g | |||
| Calories | 79.44 Kcal (333 kJ) | ||
| Calories from fat | 22.07 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.45g | 8% | |
|---|---|---|---|
| Cholesterol | 27.21mg | 19% | |
| Sodium | 49.87mg | 4% | |
| Potassium | 310.07mg | 14% | |
| Total Carbs | 3.28g | 2% | |
| Sugars | 1.21g | 10% | |
| Dietary Fiber | 1.04g | 9% | |
| Protein | 11.72g | 50% | |
| Vitamin C | 7.7mg | 27% | |
| Vitamin A | 0.1mg | 10% | |
| Iron | 1.2mg | 14% | |
| Calcium | 30.2mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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