How To Cook A Whole Fish
This whole fish method yields 265 calories with 0g tracked protein per serving — the protein varies by fish type and weight. Quick stovetop technique applies across all species, making it a flexible option for single-serving dinners. Use the macro calculator to input your specific fish for accurate tracking.
Ingredients
- •Mahi Mahi, Fillet
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Garlic
- •Lemon
- •Rosemary, Fresh
- •Sea Salt, Freshly-Cracked Black Pepper And Garlic Powder
Instructions
- 1Heat oven to 450°F. Line a rimmed baking sheet with aluminum foil, or grease with cooking spray.
- 2Give your fish one final good rinse once you’re ready to cook, then lightly pat it dry with paper towels. Use a sharp knife to lightly score the top of the fish in diagonal lines about 1-inch apart.
- 3Brush the fish generously on both sides with the oil. Then briefly brush the inner cavity with oil as well.
- 4Slice half of the lemon into slices, and stuff those as well as the garlic and herbs into the cavity of the fish (being sure that the garlic is completely tucked in and not exposed).
- 5Season the outside of the fish generously with a few good pinches of sea salt, black pepper and garlic powder.
- 6Roast for 18-20 minutes, or until the fish reaches an internal temperature of 145°F and flakes easily with a fork. (Cooking time will vary depending on the size/variety of your fish.)
- 7Remove from the oven, and squeeze the juice from the remaining lemon half evenly over the top of the fish.
- 8Serve warm, and enjoy!
Nutrition — Per Serving
265
calories
0g
protein
30g
fat
- Carbohydrates
- 0g
- Saturated fat
- 4.1g
- Sodium
- 1 mg
- Dietary fiber
- 0.0g
1 servings per batch · ~30g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does How To Cook A Whole Fish have per serving?
This recipe contains 0g protein per serving and 265 calories with 30g fat and 0g carbs. This appears to be a technique guide rather than a complete macro-tracked meal.
How long does How To Cook A Whole Fish take to prep?
Listed as quick prep for a single serving, making it a fast cooking method when you need a meal in minimal time.
Is How To Cook A Whole Fish good for fat loss?
At 265 calories with 30g fat and no protein content, this recipe alone is not optimal for fat loss; you'd need to pair it with a high-protein side to make it fit macro targets.
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