Fish Baked on a Bed of Broccoli, Corn, and Red Pepper

This easy-to-prepare light meal is as healthful as it is colorful!

from Cooking Smart for a Healthy Heart
Fish Baked on a Bed of Broccoli, Corn, and Red Pepper Change the vegetables depending on what's in season at the market.

Quick look

  • 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.

Ingredients

  • 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


  • 1

    Place fish in shallow baking dish and brush lightly with Italian dressing. Cover and refrigerate. In small bowl, combine bread crumbs with Parmesan cheese and paprika until blended.

  • 2

    Preheat oven to 425ºF. Brush 4 individual or one 13 x 9 x 2 inch ovenproof dish with oil. In large bowl, combine broccoli, corn, red pepper, onion, parsley, basil, salt, and pepper.

  • 3

    Divide vegetable mixture evenly among dishes. Cover with aluminum foil and bake until vegetables are just tender, about 35 to 40 minutes.

  • 4

    Uncover dishes and top vegetables with fish fillets. Cover again and bake until fish is barely cooked and still moist in thickest part, about 8 to 10 minutes. Uncover dishes, sprinkle with bread crumb mixture, and continue to bake, uncovered, until topping is golden, about 2 to 3 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.


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

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