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Sea Bass with Vegetable Melange

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  • Prep 30 min
  • Total 55 min
  • Servings 4
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This fish fillet and vegetable mix recipe is perfect for a filling dinner that's baked ready in less than an hour!
Updated Aug 2, 2010
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Ingredients

  • 1 tablespoon butter or stick margarine
  • 1 medium onion, chopped (1/2 cup)
  • 2 medium carrots, cut into 2x1/4x1/4-inch strips (1 cup)
  • 1 medium red bell pepper, cut into 1/4-inch strips
  • 1 small zucchini, cut into 2x1/4x1/4-inch strips (1 cup)
  • 1 teaspoon grated lemon peel
  • 1/4 teaspoon salt
  • 1/8 teaspoon dried tarragon leaves, if desired
  • 1 pound sea bass, tilapia, snapper or other medium-firm fish fillets, 3/4 to 1 inch
  • thick
  • 1 tablespoon butter or stick margarine, melted
  • 2 tablespoons chopped fresh parsley
  • 1 teaspoon grated lemon peel
  • 1 tablespoon lemon juice

Steps

  • 1
    Heat oven to 425°.
  • 2
    Melt 1 tablespoon butter in 10-inch nonstick skillet over medium-high heat. Cook onion and carrots in butter 2 minutes, stirring frequently. Stir in bell pepper. Cook 1 minute, stirring frequently. Stir in zucchini, 1 teaspoon lemon peel, the salt and tarragon. Cook 1 minute, stirring frequently; remove from heat.
  • 3
    Cut fish into 4 serving pieces (skin can be left on). If fish has skin, place fish skin side down in ungreased rectangular baking dish, 11x7x1 1/2 inches. Mix remaining ingredients; spread over fish. Spoon vegetable mixture around fish.
  • 4
    Bake uncovered 20 to 25 minutes or until fish flakes easily with fork. Remove skin from fish before serving if desired.

Nutrition

200 Calories, 10g Total Fat, 21g Protein, 9g Total Carbohydrate

Nutrition Facts

Serving Size: 1 Serving
Calories
200
Calories from Fat
90
Total Fat
10g
Saturated Fat
5g
Cholesterol
65mg
Sodium
260mg
Total Carbohydrate
9g
Dietary Fiber
3g
Protein
21g
% Daily Value*:
Iron
10%
10%
Exchanges:
2 Vegetable; 3 Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.
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