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 min
  • Total Time 55 min
  • Servings 4

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.
 

Nutrition Information

NUTRITION INFORMATION PER SERVING

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