Directions:
- Preheat oven to 425'
- In a 2 quart glass baking dish, lighty sray with a cooking spray.
- Cut fish into 4 serving pieces.
- Place fish in baking dish, brush with melted butter.
- In a medium skillet, heat oil over medium-high heat. Cook potatos in oil 5 minutes, stirr occasionally. Add in lima beans and corn. Stir well and cook for 5 more minutes or until vegetables are tender and still crisp.
- Place veggies around fish and sprinkle with each of the garlic-pepper blend,seasoning salt,thyme and red pepper or(cayenne).
- Bake in oven for 20-25 minutes or until fish and veggies are tender.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 491.86 Kcal (2059 kJ) | ||
| Calories from fat | 265.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 29.47g | 45% | |
|---|---|---|---|
| Cholesterol | 80.67mg | 27% | |
| Sodium | 449.46mg | 19% | |
| Potassium | 806.69mg | 17% | |
| Total Carbs | 31.13g | 10% | |
| Sugars | 1.06g | 4% | |
| Dietary Fiber | 3.9g | 16% | |
| Protein | 24.38g | 49% | |
| Vitamin C | 13.8mg | 23% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 3.1mg | 17% | |
| Calcium | 28.1mg | 3% | |
| Amount Per 100 g | |||
| Calories | 156.37 Kcal (655 kJ) | ||
| Calories from fat | 84.32 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.37g | 45% | |
|---|---|---|---|
| Cholesterol | 25.65mg | 27% | |
| Sodium | 142.89mg | 19% | |
| Potassium | 256.46mg | 17% | |
| Total Carbs | 9.9g | 10% | |
| Sugars | 0.34g | 4% | |
| Dietary Fiber | 1.24g | 16% | |
| Protein | 7.75g | 49% | |
| Vitamin C | 4.4mg | 23% | |
| Iron | 1mg | 17% | |
| Calcium | 8.9mg | 3% | |
* 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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