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Lemony Fish Bake with Vegetable Confetti Recipe

Looking for an easy Lemony Fish Bake With Vegetable Confetti recipe? Learn how to make Lemony Fish Bake With Vegetable Confetti using healthy ingredients.


Submitted by ricknesta1

Makes 4 servings



Prep = 20 min; Cook = 25 min This is a flavorful fish with a beautiful presentation. Recipe tester, Kimberly Wilcox, described it as "light and elegant." If you have fresh herbs on hand, they would also be wonderful stirred into the vegetables before you top the fish with them. Serve it with caramelized cabbage and whole wheat couscous.

Recipe Ingredients for Lemony Fish Bake With Vegetable Confetti

2 tbsp. olive oil
1 diced red onion,
1 tsp. minced garlic,
1 diced zucchini,
1 red bell pepper, diced
1 tsp. dried thyme or basil or fresh herbs)
1 tsp. salt
1 tsp. black pepper
1 lbs. white fish fillets
1 cup lemon, juice
1 cup shredded Parmesan cheese

Recipe Directions for Lemony Fish Bake With Vegetable Confetti

  1. Preheat the oven to 350 degrees.

  2. In a heavy skillet, heat the oil over medium heat. Sauté the onions and garlic for

  3. about 2 minutes while you chop the other vegetables.

  4. Add the zucchini, peppers and herbes de Provence to the pan

  5. and continue to sauté them until the vegetables are soft, about 10 minutes.

  6. Season them with salt and pepper to taste.

  7. 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.

  8. Bake it for 20 - 25 minutes until the fish is cooked through and the vegetables are softened. (Meanwhile, prepare the cabbage and couscous, if you are making them.) Top the fish with Parmesan cheese, if desired.

  9. Scramble 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.

  10. TIP: I sometimes use a Vidalia Chop Wizard to quickly and easily dice and julienne softer vegetables like peppers, zucchini, mushrooms and onions (I almost sprained my shoulder trying to use it to chop carrots, though). My kids love using it and I don't have to worry about them cutting their fingers.

  11. SERVE WITH CARAMELIZED CABBAGE & WHOLE WHEAT COUSCOUS

  12. Core, halve, and thinly slice 1 head green cabbage. In a heavy skillet over medium heat, heat 2 tsp. olive oil and 2 tsp. butter. When the butter melts, add the cabbage. Cover and cook it for 3 - 5 minutes until it starts to cook down , then remove the cover.

  13. Cook the cabbage, turning occasionally (tongs work well), until it starts to get brown, about 15 minutes. Add 1/2 tsp. salt, 1/8 - 1/4 tsp. black pepper and 2 tsp. balsamic vinegar and cook for about 5 more minutes until it is nicely browned.

  14. Prepare 1 - 2 cups of whole wheat or regular couscous according to the package directions.

  15. Nutritional Information per serving (% based upon daily values):

  16. Calories: 160; Total Fat: 8g, 12%; Saturated Fat: 1g, 5%; Cholesterol: 25mg, 8%; Sodium: 80mg, 3%; Total

  17. Carbohydrate: 6g, 2%; Dietary Fiber: 1g, 4%; Sugar: 2g; Protein: 18g

  18. Nutritional Information per serving with side dish (% based upon daily values) 1/6 of cabbage; 1/2 cup whole wheat couscous: Calories: 408; Total Fat: 16g, 25%; Saturated Fat: 3g, 13%; Cholesterol: 28mg, 9%; Sodium: 313mg, 13%; Total Carbohydrate: 56g, 18%; Dietary Fiber: 11g, 45%; Sugar: 11g; Protein: 29g

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 307.4g
Amount Per Serving
Calories
408
Calories from Fat
205
% Daily Value*
Total Fat
22.8g
35%
Saturated Fat
6.7g
33%
Trans Fat
0.0g
Cholesterol
109mg
36%
Sodium
1046mg
44%
Potassium
806mg
23%
Total Carbohydrates
12.5g
4%
Dietary Fiber
3.3g
13%
Sugars
4.8g
Protein
39.2g
Vitamin A 26% Vitamin C 128%
Calcium 35% Iron 9%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • High in phosphorus
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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