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Oven-Roasted Fish with Peas and Tomatoes
Oven-Roasted Fish with Peas and Tomatoes
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From: Diabetic Living Magazine
This flavorful one-dish meal is easy enough for a weeknight family meal but special enough to serve at a dinner party.
- By: Diabetic Living Magazine
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 1¼ pounds skinless cod or ocean perch fillets
- 2 cups frozen peas, thawed
- 1 cup fresh button mushrooms, halved
- ¾ cup grape tomatoes
- 1 small onion, cut into very thin wedges
- 4 teaspoons olive oil, divided
- ¼ teaspoon salt, divided
- ¼ teaspoon ground black pepper, divided
- 2 teaspoons snipped fresh dill or ½ teaspoon dried dill
Preparation
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Prep
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Ready In
- Rinse fish; pat dry with paper towels. If necessary, cut into four serving-size pieces.
- Preheat oven to 425°F. Lightly coat a large rimmed baking sheet with cooking spray. In a medium bowl, combine peas, mushrooms, tomatoes and onion. Drizzle with 3 teaspoons oil and sprinkle with ⅛ teaspoon each salt and pepper; toss to coat. Spoon the vegetables onto one side of the prepared pan. Roast for 10 minutes.
- Arrange the fish fillets beside the vegetable mixture in the pan, turning under any thin portions. Brush the fish with the remaining 1 teaspoon oil and sprinkle with the remaining ⅛ teaspoon each salt and pepper. Stir the vegetable mixture. Roast about 12 minutes more or until the fish flakes easily when tested with a fork and the vegetables are tender.
- To serve, transfer the fish and vegetables to four serving plates. Sprinkle with dill.
- Serving size: 1 piece of fish with about ⅔ cup vegetables
- Per serving: 228 calories; 6 g fat(1 g sat); 4 g fiber; 13 g carbohydrates; 30 g protein; 60 mcg folate; 60 mg cholesterol; 6 g sugars; 0 g added sugars; 1,815 IU vitamin A; 20 mg vitamin C; 47 mg calcium; 2 mg iron; 306 mg sodium; 871 mg potassium
- Nutrition Bonus: Vitamin A (36% daily value), Vitamin C (33% dv)
- Carbohydrate Servings: 1
- Exchanges: 4 lean protein, ½ starch, ½ vegetable
