Baked Fish Fillet
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.
The Lenten Season means many turn to fish as their main source of protein at meals. Save calories and fat by baking your fish rather than frying it; this recipe does that with the use of a toaster oven. If you prefer to use your conventional oven, bake fish for about 12 minutes at 425 degrees. When the fish reaches an internal temperature of 145 degrees fahrenheit, flakes easily, and is opaque throughout, it’s ready to eat.
As a Registered Dietitian, I would offer that the ¾ cup of vegetables in the recipe isn’t enough to make the grade. Current recommendations for a minimum of five servings a day can be achieved by bumping up the veggie portion of this dish, adding a quick steamed bag of veggies from the freezer, or serving it with a simply dressed green salad, full of fresh, seasonal vegetable favorites. You could also have fruit on the side as a sweet compliment to the meal or for a light dessert.Theresa Jackson, RD, CSOWM, CDN
- 2 thin flounder, sole, or tilapia fillets (4 oz each)
- 1/8 tsp 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)
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.
Yield: 2 servings
Serving Size: 1 4-oz fish filet plus 3/4 cup vegetables
* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content
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