Sea Bass with Vegetable Melange

  • Prep Time 30 min
  • Total Time 55 min
  • Servings 4

Ingredients

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

Directions

Directions

  • 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.

Notes










Tips

 

Nutrition Information

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.