Baked Fish Fillet

Healthy Living, Recipes


“The American Heart Association recommends 2 servings of fish each week for heart health. Given that we just ended Diabetes Awareness Month in November, you may wonder what heart health has to do with diabetes. Though they’re two separate conditions, they are related, and both have implications for each other, as heart disease remains a primary cause of death for Americans. In short, managing your diabetes helps to improve your heart health.

Fish is a good source of protein. You may recall that proteins and fats don’t have the same effect on our blood sugar that carbohydrates do, so it’s important to include lean sources of protein and heart-healthy fats in your meals. Fish can be purchased fresh or frozen, and range in flavor from light and flaky, to fatty and steak-like.

Choose the types of fish your family enjoys and try a variety of them, because as with other foods, they range in calorie and fat amounts, even what types of fats, and possibly heavy metal exposures. A great reference for safe seafood sources can be found on the FDA website:” 


Theresa Jackson, RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital


  • 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

Nutrition Facts

Serving Size: 1 4-oz fish filet plus 3/4 cup vegetables
Calories: 270
Sodium: 442mg
Fat: 9g
Carbohydrates: 14g
Saturated Fat: 2g
Fiber: 3g
Cholesterol: 82mg
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

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.