Baked Lemon/Herb Rockfish - 237 Calories

Hey Everyone,

Here is a recipe I whipped up last night.  Baked Rockfish, with butter, garlic, herbs, chili flakes, lemon and a little heat, and only 237 calories:

I served it with some nice roasted baby red potatoes and a mixed herb salad, with red onion, and roma tomatoes. I used "Kraft Fat Free Caesar Italian dressing" side dishes added up to 211 Calories/Per serving.  Bringing the entire meal to only 448 calories, big flavor and really simple to make.

First I want to talk about the Rock-fish Filet - I got mine at Wholefoods, for 2 it was about $9.50, more then I'd usually spend on a protein, but as a special treat, its a good option.  Cod was the same price, and actually has about half the calories of the rock-fish, so I'd recommend that if you want to bring the calories down even more)

Ingredients:
Rock-fish Filet 1/per person (162 calories)
Baby Red Potatoes (approx 7.5 potatoes chopped into nice bites - 90 Calories)
Fresh Herb Salad (2 cups - 15 Calories)
Roma Tomato (1/2 tomato - 18 Calories)
Red Onion (2 tbsp - 8 Calories)
Butter (3/4 tbsp - 68 Calories)
Olive Oil (1/2 tbsp - 60 Calories)
Garlic (1/4 clove - 1 Calorie)
Kraft Fat Free Caesar Italian dressing (2 tbsp - 20 Calories)
Lemon (1-use zest, wedges and juice at the end - 1/2 lemon = 6 Calories)
Salt, Pepper, italian seasoning, cayane, lemon garlic powder, paprika - really whatever flavors you like.

Step One is to make the potatoes, cause they take the longest to cook.  Preheat oven to 375. Wash, and dry, chop into bite-sized pieces, sprinkle olive oil, salt, pepper, cayenne, I sometimes use poultry seasoning as it give it a more distinct "roasted" flavor, paprika, garlic, ect. Toss and coat evenly.
Bake for approximately 30 minutes.

Step 2 - Rinse and dry Rock-fish, in a large baking dish set down some lemon wedges, butter and and lay fish over that skin side down.  Top with garlic, lemon zest, pepper, salt, chili flakes (optional), more lemon wedges, and a little more butter.

 Turn down oven to 350, leave potatoes in there.  Cover fish with foil and bake for 10 minutes.

Remove foil, and bake for additional 10 minutes.

I had added probably more butter then was even necessary, feel free to be a bit more sparing if you want it to be even lower calories.

Serve with roasted potatoes and a nice Herb Salad. Easy, fairly low cost, super flavorful... and all for only 448 Calories for each person, (if you choose cod, and used less butter if would be closer to 315-350)

ENJOY!  Best of luck on your journey to a healthier/happier/more flavorful you!

Thanks for reading!
Kela