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Baked Fish Fillet

Gluten Free Baked Fish Fillet Recipe

               
Baked Fish Fillet
Simple baked fish is a low fat, high protein dinner that is ready in just 10 minutes. Cherry tomatoes, corn, and sautéed green beans join tender, lemon-spritzed fish for a complete meal.
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Ingredients
Recipe yields 2 servings
2 flounder fillets (4 oz each)
1/8 tsp salt
1/8 tsp black pepper
2 tsp chopped fresh parsley
4 tsp fresh lemon juice
1 Tbsp olive oil
1/2 cup green beans, trimmed and cut into 2-inch pieces
1/2 cup corn
1/2 cup cherry tomatoes, halved
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Directions
Step 1

Preheat toaster oven to 425°. Lightly coat toaster oven pan with nonstick cooking spray. Place fish on pan and season each piece evenly with salt, pepper, parsley and lemon juice. Bake fish for approximately 5 minutes, or until done.

Step 2

Meanwhile, cook vegetables: In a skillet, heat oil over medium heat until hot. Add string beans and sauté, stirring, about 1 minute. Mix in corn and tomatoes, pressing them gently to release their juices, and cook, stirring occasionally, for about 2 minutes. Add additional lemon juice and pepper to taste, if desired, and stir. Remove from heat and distribute evenly between 2 plates. With a spatula, transfer fish on top of vegetables. Serve immediately.

Time: 30 minutes
Servings: 2
Calories: 270
Make this for: Heart Healthy
Dietary Review:
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Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 1 4-oz fish fillet, 3/4 cup vegetables
Per serving:
calories:270
total fat:9g
sat fat:2g
cholesterol:82mg
sodium:442mg
total carb:14g
fibers:3g
proteins:34g

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Gluten Free Baked Fish Fillet Recipe
Ingredients
Recipe yields 2 servings
2 flounder fillets (4 oz each)
1/8 tsp salt
1/8 tsp black pepper
2 tsp chopped fresh parsley
4 tsp fresh lemon juice
1 Tbsp olive oil
1/2 cup green beans, trimmed and cut into 2-inch pieces
1/2 cup corn
1/2 cup cherry tomatoes, halved
Directions
Step 1

Preheat toaster oven to 425°. Lightly coat toaster oven pan with nonstick cooking spray. Place fish on pan and season each piece evenly with salt, pepper, parsley and lemon juice. Bake fish for approximately 5 minutes, or until done.

Step 2

Meanwhile, cook vegetables: In a skillet, heat oil over medium heat until hot. Add string beans and sauté, stirring, about 1 minute. Mix in corn and tomatoes, pressing them gently to release their juices, and cook, stirring occasionally, for about 2 minutes. Add additional lemon juice and pepper to taste, if desired, and stir. Remove from heat and distribute evenly between 2 plates. With a spatula, transfer fish on top of vegetables. Serve immediately.

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