- prep 15 min cook 50 min
- serves 4
Baking fish fillets on top of cut fresh vegetables creates an easy and nutritious one-dish dinner that is high in protein, vitamins, and minerals but low in fat and calories.
- 4 sole or any firm white fillets (4-6 ounces each), fresh or frozen and thawed
- 2 tablespoons fat-free Italian dressing
- 1 tablespoon fine dry unseasoned bread crumbs
- 1 tablespoon grated Parmesan cheese
- 1/4 teaspoon paprika
- 1 tablespoon olive oil
- 2 cups broccoli florets
- 1 cup fresh or frozen corn kernels, thawed
- 1 sweet red pepper, cut into thin strips
- 1 small red onion, thinly sliced
- 2 tablespoons chopped parsley
- 1 tablespoon chopped fresh basil
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
How to make it 65 minutes
Healthy Cooking Tip Fish is naturally tender and cooks quickly, so it is easy to overcook it. Fish is ready when the flesh is white all through, flakes easily, or comes off the bone. (It should not be translucent.) Once done, remove fish from heat immediately.
Healthy Cooking Tip
Fish is naturally tender and cooks quickly, so it is easy to overcook it. Fish is ready when the flesh is white all through, flakes easily, or comes off the bone. (It should not be translucent.) Once done, remove fish from heat immediately.
FACTOID:Firm white fish — sole, haddock, or cod, for example — is the ideal food for improving our diets and health. A rich source of protein, vitamins, and minerals, it has very little fat and that is unsaturated. Fish is also low in calories.
Secret to Success
Avoid broccoli with yellow flowers blossoming; this is a sign they’re too mature. The stalks and stems should be firm but tender, and the leaves should have vibrant color and not be wilted.
Nutritional Information(per serving)
- Calories: 210
- Fat: 6g
- Saturated Fat: 1g
- Cholesterol: 56mg
- Sodium: 340mg
- Carbs: 16g
- Protein: 25g
- Fiber: 3g