Vegetable Fish Filets
Yield
2 servingsPrep
10 minCook
30 minReady
40 minTrans-fat Free, Good source of fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 1 | pound |
sole fillets
or cod |
|
| 1 | tablespoon |
vegetable oil
|
|
| 1 | cup |
onions
sliced |
|
| 3 | cups |
zucchini
sliced |
|
| 1 | cup |
green bell peppers
slices |
|
| ¾ | cup |
tomatoes
chopped |
|
| 3 | tablespoons |
sherry
dry , optional |
|
| 1 | tablespoon |
lemon juice
|
|
| ½ | teaspoon |
salt
|
|
| ½ | teaspoon |
basil
|
*
|
| ¼ | teaspoon |
black pepper
|
|
| 2 | Drops |
red hot pepper sauce
|
*
|
| ¼ | cup |
Parmesan cheese
|
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 453.6 | g |
sole fillets
or cod |
|
| 15 | ml |
vegetable oil
|
|
| 237 | ml |
onions
sliced |
|
| 7.1E+2 | ml |
zucchini
sliced |
|
| 237 | ml |
green bell peppers
slices |
|
| 177 | ml |
tomatoes
chopped |
|
| 45 | ml |
sherry
dry , optional |
|
| 15 | ml |
lemon juice
|
|
| 2.5 | ml |
salt
|
|
| 2.5 | ml |
basil
|
*
|
| 1.3 | ml |
black pepper
|
|
| 2 | Drops |
red hot pepper sauce
|
*
|
| 59 | ml |
Parmesan cheese
|
|
Directions
Place filets in a layer in oiled 9-inch square baking pan, sauté onion, zuchini and green pepper in oil until crisp-tender; spoon over filets.
Top with tomatoes. Combine sherry, lemon juice, salt, basil, pepper and pepper sauce; pour over filets.
Bake uncovered at 350℉ (180℃) for 25 to 30 minutes.
Remove fish and vegetables to heated platter; sprinkle with parmesian cheese.
if desired, serve pan juices over bulgar or rice.
