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Baked Fish Fillet with Mixed Vegetables

Baked Fish Fillet Recipe with Mixed Vegetables Video

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.

Yield:

2 servings

IMPORTANT PORTION SIZE INFORMATION

Post weight loss surgery patients must carefully measure ingredients in this recipe to ensure they eat ONE serving only. Freeze leftovers in single-serving portions for future meals.

This recipe is appropriate for many meal plans for weight loss surgery patients medically approved to eat solid food. To determine if this recipe is safe for you, consult your physician.

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)

Directions:

  1. 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 approximately 5 minutes.
  2. 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, about 2 minutes. Add additional lemon juice and pepper to taste, if desired, and stir. Remove from heat and distribute evenly between two plates. With a spatula, transfer fish on top of vegetables. Serve immediately.

Nutritional Information:

  • Calories: 270
  • Fat: 9g
  • Saturated Fat: 2g
  • Cholesterol: 82mg
  • Sodium: 442mg
  • Carbohydrates: 14g
  • Fiber: 3g
  • Protein: 34g

Review Date: February 1, 2010

Reviewed By: Christina D. Wright, RD, LDN, Nutrition Editor, Baldwin Publishing.

Judy Capodanno, eCooking Editor, Baldwin Publishing. Contact Editor

This page created February 1, 2010 and last modified September 23, 2010
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Copyright © 2011 Baldwin Publishing. All rights reserved. Health eCooking® is a registered trademark of Baldwin Publishing. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing is strictly prohibited.

No information provided by Baldwin Publishing in any article or in any Health eCooking® video, recipe, article &/or other Health eCooking® product or service is a substitute for medical advice or treatment for any medical condition. Consult your doctor to be sure this recipe is safe for you. Use or viewing of any Baldwin Publishing article or any Health eCooking® video, recipe, article &/or other Health eCooking® product or service signifies your understanding and agreement to the disclaimer and terms and conditions stated above. Health eCooking® recipes are created by registered dietitians for people medically approved by their doctor to eat solid foods following weight loss surgery. At least 30% of the calories in these recipes come from protein. Ask your doctor if these ingredients are safe for you and avoid any foods that make you feel sick.

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