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Oven-Roasted Fish Dinner

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Oven-Roasted Fish Dinner
  • Prep 10 min
  • Total 35 min
  • Servings 4
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Yogurt is the surprise ingredient in this quick-and-easy, low fat fish dinner.
Updated Sep 23, 2009

Ingredients

  • 1/2 cup Original Bisquick™ or Bisquick Heart Smart® mix
  • 1/2 cup yellow cornmeal
  • 1 teaspoon dried oregano leaves
  • 1/2 teaspoon salt
  • 1 to 1 1/2 lb fish fillets
  • 1/2 cup Yoplait® Fat Free plain yogurt (from 32-oz container)
  • 1 medium zucchini, cut into 1-inch pieces (1 1/2 cups)
  • 1 medium red onion, cut into wedges
  • 1 medium red bell pepper, cut into 8-inch pieces
  • 1 tablespoon olive or vegetable oil
  • 1/2 teaspoon lemon-pepper seasoning salt

Steps

  • 1
    Heat oven to 450°F. Spray 15x10x1-inch pan with cooking spray.
  • 2
    In medium bowl, mix Bisquick mix, cornmeal, oregano and salt. Dip fish into yogurt, then coat with Bisquick mixture. Place in one side of pan. Toss remaining ingredients; spoon into other side of pan.
  • 3
    Bake uncovered 18 to 22 minutes or until vegetables are crisp-tender and fish flakes easily with fork.

Tips from the Betty Crocker Kitchens

  • tip 1
    Next time you make this recipe, choose other vegetables such as eggplant, carrots and yellow summer squash.
  • tip 2
    Fish is an excellent source of low-fat protein and has fewer calories than meat.

Nutrition

270 Calories, 7g Total Fat, 24g Protein, 31g Total Carbohydrate

Nutrition Facts

Serving Size: 1 Serving
Calories
270
Calories from Fat
65
Total Fat
7g
Saturated Fat
1g
Cholesterol
55mg
Sodium
660mg
Total Carbohydrate
31g
Dietary Fiber
3g
Protein
24g
% Daily Value*:
Iron
10%
10%
Exchanges:
1 Starch; 3 Vegetable; 2 Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.
  • Yoplait is a registered trademark of YOPLAIT MARQUES (France) used under license.
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