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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 199.8
  • Total Fat: 9.5 g
  • Cholesterol: 58.6 mg
  • Sodium: 271.7 mg
  • Total Carbs: 5.4 g
  • Dietary Fiber: 1.1 g
  • Protein: 23.6 g

View full nutritional breakdown of LEMONY FISH BAKE WITH VEGETABLE CONFETTI calories by ingredient
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LEMONY FISH BAKE WITH VEGETABLE CONFETTI

Submitted by: EMCAZIER

Introduction

This is a flavorful fish with a beautiful presentation. This is a flavorful fish with a beautiful presentation.
Number of Servings: 4

Ingredients

    2 Tbsp. olive oil
    1/2 red onion, diced
    1 tsp. minced garlic, (1 - 2 cloves)
    1 zucchini, diced
    1 red bell pepper, diced
    1/2 tsp. herbes de Provence, (or use dried thyme or basil or fresh herbs)
    1/4- 1/2 tsp. salt, to taste
    1/8 tsp. black pepper, or to taste
    1-1 1/2 lbs. white roughy, cod, tilapia, or other mild white fish fillets
    1 lemon, juice only, about 1/4 cup
    1/4 cup shredded Parmesan cheese, or to taste

Directions

Preheat the oven to 350 degrees. In a heavy skillet, heat the oil over medium heat. Sauté the onions and garlic for about 2 minutes while you chop the other vegetables. Add the zucchini, peppers and herbes de Provence to the pan and continue to sauté them until the vegetables are soft, about 10 minutes. Season them with salt and pepper to taste.

Lay the fish in a single layer in a large baking dish. Spoon the vegetables evenly over the fillets, and pour the lemon juice over everything.

Bake it for 20 - 25 minutes until the fish is cooked through and the vegetables are softened. Top the fish with Parmesan cheese.

Flavor Booster: Double the garlic and herbes de Provence (add up to 2 tsp.), and sprinkle the fish and vegetables with fresh parsley, basil or thyme.


Number of Servings: 4

Recipe submitted by SparkPeople user EMCAZIER.





TAGS:  Fish | Dinner | Fish Dinner |

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