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Vegetable Fish Filets

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Submitted by uclastu

YIELD

2 servings

PREP

10 min

COOK

30 min

READY

40 min

Ingredients

1 453.6
POUND G SOLE FILLETS
or cod
1 15
TABLESPOON ML VEGETABLE OIL
1 237
CUP ML ONIONS
sliced
3 7.1E+2
CUPS ML ZUCCHINI
sliced
1 237
CUP ML GREEN BELL PEPPERS
slices
¾ 177
CUP ML TOMATOES
chopped
3 45
TABLESPOONS ML SHERRY
dry , optional
1 15
TABLESPOON ML LEMON JUICE
½ 2.5
TEASPOON ML SALT
½ 2.5
TEASPOON ML BASIL *
¼ 1.3
TEASPOON ML BLACK PEPPER
2 2
DROPS DROPS RED HOT PEPPER SAUCE *
¼ 59

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.

* not incl. in nutrient facts Arrow up button

Comments


 

 

Nutrition Facts

Serving Size 616g (21.7 oz)
Amount per Serving
Calories 455 27% from fat
 % Daily Value *
Total Fat 14g 21%
Saturated Fat 4g 20%
Trans Fat 0g
Cholesterol 165mg 55%
Sodium 1175mg 49%
Total Carbohydrate 6g 6%
Dietary Fiber 5g 18%
Sugars g
Protein 127g
Vitamin A 25% Vitamin C 137%
Calcium 23% Iron 12%
* based on a 2,000 calorie diet How is this calculated?
Trans-fat Free, Good source of fiber
 

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