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Baked Ocean

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Serve this elegant baked white fish with crispy cheese and ground flax seed topping with a prepared salad for an easy quick supper rich in essential fatty acids, low in sodium and high in fiber.


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Baked Ocean

Baked Ocean

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Serves 4

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2 tablespoons olive oil
4 filets of sole
4 ounces onion
1/4 cup orange juice
4 teaspoons lemon juice
1 dash pepper
1/4 teaspoon dried cilantro
4 ounces white cheddar
1/4 cup ground flax seeds
4 side salads

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  1. Spread oil over the bottom of a baking dish. Arrange fish filets in the pan.
  2. Preheat oven to 425 degrees.
  3. Dice onion very fine and sprinkle over fish.
  4. Mix orange juice and lemon juice together and pour over fish.
  5. Sprinkle pepper and cilantro over the top and place in oven. Set timer for 10 minutes.
  6. Grate cheddar cheese and mix with ground flax seed.
  7. When timer rings after fish has baked for 10 minutes, remove fish from oven and gently turn filets. Sprinkle cheese and flax seed mixture over the fish and return to oven. Bake an additional 5 to 7 minutes or until cheese has melted and become crispy.
  8. Serve with salad.

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Nutritional information for Baked Ocean

Calories: 470
Calories from Fat: 200

% Daily Value*
Total Fat 22.5g 35%
Saturated Fat 8g 39%
Cholesterol 108mg 36%
Sodium 401mg 17%
Total Carbohydrates 24.5g 8%
Dietary Fiber 6.5g 26%
Sugars 13g ~
Protein 43.5g 87%
Vitamin A 121% Iron 17%
Vitamin C 188% Calcium 32%
*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs

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