Directions:
- Preheat oven to 375º.
- Place fillets in a baking dish.
- Brush with olive oil and season with salt and pepper.
- Layer vegetables over fish, and add wine if using.
- Season veggies with salt and pepper to taste.
- Cover baking dish tightly with foil.
- Bake 25-30 minutes or until fish flakes easily with a fork, and veggies are tender.
- Another way to do this is to pan fry the fish in a little olive oil, sautee the vegetables until tender and spoon the sauce over the fish.
- I just think that the oven is easier.
- Garnish with fresh chopped parsley.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 295.07 Kcal (1235 kJ) | ||
| Calories from fat | 109.58 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.18g | 19% | |
|---|---|---|---|
| Cholesterol | 85.03mg | 28% | |
| Sodium | 95.65mg | 4% | |
| Potassium | 779.73mg | 17% | |
| Total Carbs | 6.96g | 2% | |
| Sugars | 4.05g | 16% | |
| Dietary Fiber | 1.62g | 6% | |
| Protein | 35.22g | 70% | |
| Vitamin C | 49.6mg | 83% | |
| Iron | 1.8mg | 10% | |
| Calcium | 35.9mg | 4% | |
| Amount Per 100 g | |||
| Calories | 92.42 Kcal (387 kJ) | ||
| Calories from fat | 34.32 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.81g | 19% | |
|---|---|---|---|
| Cholesterol | 26.63mg | 28% | |
| Sodium | 29.96mg | 4% | |
| Potassium | 244.21mg | 17% | |
| Total Carbs | 2.18g | 2% | |
| Sugars | 1.27g | 16% | |
| Dietary Fiber | 0.51g | 6% | |
| Protein | 11.03g | 70% | |
| Vitamin C | 15.5mg | 83% | |
| Iron | 0.6mg | 10% | |
| Calcium | 11.3mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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