|Nutritional Guidelines (per serving)|
|Servings: 4 to 6|
|Amount per serving|
|% Daily Value*|
|Total Fat 16g||20%|
|Saturated Fat 3g||13%|
|Total Carbohydrate 2g||1%|
|Dietary Fiber 0g||1%|
|Total Sugars 0g|
|Vitamin C 6mg||29%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
This Nile perch recipe is easy enough for novice fish cooks to master and tasty enough for novice fish eaters to enjoy. Just count to three for a delicious and healthy main dish. One, rub mayonnaise on the fish. Two, sprinkle spices on the fish such as salt, pepper, and garlic powder (or even soup powder, if you have it). Three, bake. Sometimes it is surprisingly simple to prepare great food.
1 kilogram (2 1/4 pounds) perch
1/2 cup lemon juice
1/2 cup mayonnaise
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon garlic powder
Soak fish in lemon juice for 30 minutes.
Spray a shallow glass baking dish with nonstick cooking spray.
Place the fish in the pan, skin-side down.
Generously spread mayonnaise on the fish.
Sprinkle salt and pepper over the fish according to taste.
If desired, sprinkle some garlic or soup powder on the fish, too.
Cover with foil and refrigerate for 2 hours.
Preheat oven to 400 F (200 C).
Bake the fish, covered, for 30 minutes.
Uncover and bake (or broil) for another 10 minutes, or until browned on top. The fish is done if it flakes (breaks apart) easily when a fork is inserted into the thickest part of its flesh.
Glass Bakeware Warning
Do not use glass bakeware when broiling or when a recipe calls to add liquid to a hot pan, as glass may explode. Even if it states oven-safe or heat resistant, tempered glass products can, and do, break occasionally.
For premade casseroles or leftovers that are in a glass baking dish and have been refrigerated, do not place directly into a hot oven as the glass can shatter. Instead, place any cold glass bakeware into a cold oven to warm up while it preheats. Or, allow the bakeware to rest outside of the fridge for 30 minutes to reach room temperature while the oven preheats.