Sea Bass with Vegetable Melange

Sea Bass with Vegetable Melange

This fish fillet and vegetable mix recipe is perfect for a filling dinner that's baked ready in less than an hour!

Prep Time

30

Minutes

Total Time

55

Minutes

Makes

4

servings

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
  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.
Makes 4 servings

Nutrition Information:

1 Serving (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;
Percent Daily Value*:
    Exchanges:
    • 2 Vegetable;
    • 3 Lean Meat;
    *Percent Daily Values are based on a 2,000 calorie diet.