Heart Healthy Baked Fish Fillet Recipe

                   
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.
Bread icon
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
Play icon
Helpful how to videos
Play icon
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: Gluten Free
Dietary Review:
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian. Click here to learn more.
Play icon
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

You might also like

Welcome to Health eCooks™! We cook your favorite foods healthier!

Health eCooks™ showcases hundreds of chef-tested and dietitian-reviewed recipes that are as nutritious as they are delicious. A subsidiary of Baldwin Publishing, Inc., our healthy recipes have been viewed by millions of people on over 900 health websites and in 450,000 healthy cookbooks. Our goal is to inspire you with recipes that aren’t just good for you—they taste good, too!

Who are we?

We are professional chefs, registered dietitians and food editors and for more than two decades we’ve created healthy recipes and how-to-cook videos. We’ve published nearly half a million healthy cookbooks for the medical brands Americans trust with their lives.

Chef-tested recipes

| Every recipe has been tested (and tasted!) by professional chefs in our Health eCooks™ test kitchen.

Dietitian-reviewed recipes

| All recipes carry a stamp of approval by registered dietitians who ensure they adhere to rigorous health and medical standards.

We make it easy so you can cook it healthy!

Recipe Reviews
Reviews for  Baked Fish Fillet

Leave a Reply

Your email address will not be published. Required fields are marked *

Heart Healthy 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.

Share to Email