Healthy Fish Bake Recipe

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Healthy Fish Bake
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  1. Preheat the oven to 400 degrees.
  2. Mix the vinaigrette by shaking all the ingredients in a jar, and set aside.
  3. In a 9x13 pyrex dish, layer the ingredients for the bake in order as listed above, except for the parmesan cheese.
  4. Pour the vinaigrette over the entire dish, top with the parmesan, and either dot with butter or drizzle some olive oil over it.
  5. Cover with foil and cook for 20 minutes.
  6. Uncover dish and broil until cheese is brown and bubbly.
  7. Serve over white rice in a shallow bowl as this makes a wonderful broth.
  8. Also serve with crusty french bread.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 259.85 Kcal (1088 kJ)
Calories from fat 120.17 Kcal
% Daily Value*
Total Fat 13.35g 21%
Cholesterol 52.46mg 17%
Sodium 860.49mg 36%
Potassium 833.26mg 18%
Total Carbs 8.53g 3%
Sugars 2.37g 9%
Dietary Fiber 2.61g 10%
Protein 25.36g 51%
Vitamin C 37.4mg 62%
Iron 3.6mg 20%
Calcium 281.7mg 28%
Amount Per 100 g
Calories 88.99 Kcal (373 kJ)
Calories from fat 41.16 Kcal
% Daily Value*
Total Fat 4.57g 21%
Cholesterol 17.97mg 17%
Sodium 294.71mg 36%
Potassium 285.38mg 18%
Total Carbs 2.92g 3%
Sugars 0.81g 9%
Dietary Fiber 0.89g 10%
Protein 8.69g 51%
Vitamin C 12.8mg 62%
Iron 1.2mg 20%
Calcium 96.5mg 28%

* 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.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5.8
  • 6

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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