Recipe Tips

How to Determine When Fish is CookedFish is done when it looks opaque and flakes easily with a fork. Undercooked fish looks translucent, while overcooked fish looks dry and falls apart.

Purchasing and Storing Fresh FishLook for fresh fish fillets and steaks with a firm texture, moist appearance and fresh mild odor (they should not smell fishy). Whole fish should have bright clear eyes and red to bright pink gills. Store in the coldest part of the refrigerator up to 2 days.

SubstitutePrepare using any mild white fish fillets.

125022

Nutrition Information

Nutrition per serving

  • Calories

    300

  • Total fat

    20g

  • Saturated fat

    4g

  • Cholesterol

    95mg

  • Sodium

    260mg

  • Carbohydrate

    9g

  • Dietary fiber

    0g

  • Total sugars

    1g

  • Protein

    19g

  • Vitamin A

    2%DV

  • Vitamin C

    2%DV

  • Calcium

    4%DV

  • Iron

    8%DV

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