This fish fillet and vegetable mix recipe is perfect for a filling dinner that's baked ready in less than an hour!
Sea Bass with Vegetable Melange
- Prep Time 30 min
- Total 55 min
- Servings 4
- Ingredients 14
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
Instructions
-
Step1Heat oven to 425°.
-
Step2Melt 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.
-
Step3Cut 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.
-
Step4Bake uncovered 20 to 25 minutes or until fish flakes easily with fork. Remove skin from fish before serving if desired.
Nutrition
200
Calories
10g
Total Fat
21g
Protein
9g
Total Carbohydrate
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 200
- Calories from Fat
- 90
- Total Fat
- 10g
- Saturated Fat
- 5g
- Cholesterol
- 65mg
- Sodium
- 260mg
- Total Carbohydrate
- 9g
- Dietary Fiber
- 3g
- Protein
- 21g
% Daily Value*:
- Iron
- 10%
- 10%
Exchanges:
2 Vegetable; 3 Lean Meat;
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