Baked Fish Fillet with Mixed Vegetables Recipe

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.

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 for approximately 5 minutes, or until done.
  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, 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.

Nutrition Facts

Serving Size

Amount Per Serving

Calories
270
% Daily Value*
  • Total Fat
    9g
    14%
  • Saturated Fat
    2g
    10%
  • Cholesterol
    82mg
    27%
  • Sodium
    442mg
    18%
  • Total Carbohydrate
    14g
    5%
  • Dietary Fiber
    3g
    12%
  • Sugars
  • Protein
    34g
    68%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calories needs.