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Baked Fish Fillet with Mixed Vegetables
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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.
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.
- 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)
- 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.
- 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.
- Calories: 270
- Fat: 9g
- Saturated Fat: 2g
- Cholesterol: 82mg
- Sodium: 442mg
- Carbohydrates: 14g
- Fiber: 3g
- Protein: 34g