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Baked Fish Fillet with Mixed Vegetables Recipe - Healthy Cooking Demo

Nutrition Facts

Yield: 2 servings
    • Calories: 270
    • Fat: 9g
    • Saturated Fat: 2g
    • Cholesterol: 82mg
    • Sodium: 442mg
    • Carbohydrates: 14g
    • Fiber: 3g
    • Protein: 34g
* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe's nutritional content

Baked Fish Fillet with Mixed Vegetables Recipe

Heart Healthy Recipe Diabetes Recipe Gluten Free Recipe
Baked fish is a great low fat, high protein dinner that is ready in 10 minutes. We used flounder in this quick, easy recipe, but you can substitute any mild white fish such as tilapia or sole.

Ingredients

    • 2 thin flounder, sole, or tilapia fillets (4 oz each)
    • 1/8 tsp unrefined sea salt
    • 1/8 tsp black pepper
    • 2 tsp chopped fresh parsley
    • 4 tsp fresh lemon juice
    • 1 Tbsp extra virgin olive oil
    • 1/2 cup string beans, trimmed and cut into 2-inch pieces
    • 1/2 cup corn kernels
    • 1/2 cup cherry tomatoes, halved (red and/or yellow)

Preparation

    • Preheat toaster oven to 425°. Lightly coat toaster oven pan with nonstick cooking spray. Place fish on pan and season each piece evenly with salt, pepper, parsley and lemon juice. Bake fish for approximately 5 minutes, or until done.
    • Meanwhile, cook vegetables: In a skillet, heat oil over medium heat until hot. Add string beans and sauté, stirring, about 1 minute. Mix in corn and tomatoes, pressing them gently to release their juices, and cook, stirring occasionally, for about 2 minutes. Add additional lemon juice and pepper to taste, if desired, and stir. Remove from heat and distribute evenly between 2 plates. With a spatula, transfer fish on top of vegetables. Serve immediately.

Review Date: February 26, 2013
Reviewed By: Christina D. Wright, RD, LDN, Nutrition Editor, Baldwin Publishing.
Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing. Contact Editor
This page created February 1, 2010 and last modified September 23, 2010
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