an image of a serving plate of baked fished surrounded by red and yellow peppers and mushrooms

Baked Walleye

Recipe by: Eugene Jeong

Used with permission from the Aboriginal Nutrition Network and Dietitians of Canada

Eugene says this recipe is embarrassingly simple but every time she cooks fish she does it this way. Don’t be afraid to try different herbs and spices! Some omit the garlic and others like to add chopped shallots to add flavour.

Baked Walleye

Ingredients

  • 2 walleye fillets, 4 ounces (120 g) each
    (Pickeral can be used as a substitute fish that is more readily available in a grocery stores).
  • 2 garlic cloves, minced
  • 1 tbsp (15 ml) unsalted butter, melted
  • 1 tsp (5 ml) pepper
  • 1 tsp (5 ml) basil or oregano or thyme, dried,
    or 1 tbsp (15 ml) fresh
  • Zest of one lemon

Directions

Steps to fillet the fish:

  • Cut behind the front fin towards the backbone.
  • Once you hit the backbone, turn your knife towards the tail.
  • Cut straight down the backbone to the tail.
  • To remove the ribcage on the fillet, place your knife at the edge of the rib cage and slice about 1 inch deep.
  • Slice down 1⁄8 th of an inch on the other side of the ribcage. Remove the ribcage.
  • Remove any other bones.

Cooking Method:

1. Preheat oven to 400°F.

2. Mix melted butter, minced garlic, pepper, herbs and lemon zest. Pour the mixture over the fillets.

3. Bake 15 minutes or until the fish is opaque.

Nutrient Analysis

Calories: 109.3 g

Protein: 15.8 g

Carbohydrates: 1.4 g

Fibre: 0.4 g

Total Fat: 4.7 g

Sodium: 134 mg

Phosphorus: 170.93 mg

Potassium: 317.75 mg

Renal Diet Nutrient Analysis

Servings per recipe: 2

Serving size: 1 - 4 oz (120 g) fillet