Home Health Promotion Recipe One Pan Lemon Pepper Fish and Veggies

One Pan Lemon Pepper Fish and Veggies

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Here is a tasty and calorie wise meal to make. Prep and cleanup are quick and easy with everything made in one dish!  

Ingredients 

  • Fresh pickerel, perch, haddock or walleye 1 lb (454 g)
  • Lemon zest 1 ½ tsp (7 ml)
  • Pepper ½ tsp (2 ml)
  • Salt ½ tsp (2 ml)
  • Carrot, thinly sliced 1
  • Small zucchini, thinly sliced 1
  • Chopped sundried tomatoes 

in oil 2 Tbsp (30 ml)

  • Canola oil 2 Tbsp (30 ml)
  • White wine 2 Tbsp (30 ml)
  • Lemon juice 1 Tbsp (15 ml)
  • Garlic clove, rasped 1
  • Pinch each, dried oregano and basil leaves

Directions 

  • Place fish fillets in parchment paper lined 13 x 9 inch (3 L) baking pan. Sprinkle with lemon, pepper and 1/4 tsp (1 mL) of the salt. Sprinkle with carrot, zucchini and tomatoes.
  • In a small bowl, whisk together oil, wine, lemon juice, garlic, oregano, basil and remaining salt. Drizzle over top of vegetables.
  • Roast in 400°F (200°C) oven for about 20 minutes or until fish flakes when tested and vegetables are lightly golden.

Nutrition Information per serving:

  • Calories: 194 kcal
  • Protein: 23 g
  • Fat: 9 g
  • Carbohydrate: 4 g
  • Fiber: 1 g
  • Sodium: 317 mg
  • Calcium: 140 mg
  • Iron: 2 mg

This recipe can be found along with many others at Unlock Food, which is provided by Dieticians of Canada.