dish
Roasted Rockfish with Tomatoes, Artichokes, Lemon and Rosemary

4
Serves
184
Calories
13
Nutrients
13
Vitamins

Ingredients

1 tablespoon olive oil
2 cloves garlic , minced
1 teaspoon chopped, fresh rosemary
1 cup diced, canned tomatoes , drained
1/4 cup fresh lemon juice

Cooking Instructions

1. Preheat the oven to 350°F.

2. Heat the olive oil in a large skillet over medium heat. Add the onion and cook, stirring occasionally, until it is soft and translucent, about 5 minutes. Add the garlic and artichokes, season with salt and pepper, cook for 2 more minutes and transfer to a baking dish.

3. Season the rockfish fillets with rosemary, salt and pepper and place them in the baking dish. Pour the tomatoes over the fillets and sprinkle with lemon juice, salt and pepper. Bake until the fish is just cooked through, about 10 to 12 minutes, depending on the thickness of the fish.

Serving Size: 1 fillet

Nutrition Information

Number of Servings: 4
Calories
184
Protein
23 g
Total Carbohydrate
10 g
Dietary Fiber
2 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
5 g
Total Fat
5 g
Saturated Fat
1 g
Monounsaturated Fat
3 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
40 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
51 %
Percent Calories from Carbohydrate
23 %
Percent Calories from Fat
26 %
Vitamin A
90 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
4 mg
Vitamin B6
0 mg
Vitamin B12
1 mcg
Biotin
0 mcg
Vitamin C
20 mg
Vitamin D
0 IU
Folate
12 mcg
Vitamin E
2 IU
Vitamin K
0 mcg
Pantothenic Acid
1 mg
Calcium
36 mg
Iron
2 mg
Phosphorus
205 mg
Potassium
547 mg
Sodium
382 mg
Zinc
1 mg