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.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 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

  • Prep

  • Ready In

  1. Rinse fish; pat dry with paper towels. If necessary, cut into four serving-size pieces.
  2. 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.
  3. 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.
  4. To serve, transfer the fish and vegetables to four serving plates. Sprinkle with dill.

Nutrition information

  • 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

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