fish and vegetable bake

A meal of mixed vegetables and white fish is one of the most versatile, healthy, and flavorful combinations.




spaghetti squash picture

You'll Need:

  • 1 pound fresh or frozen white fish, thawed
  • 16 ounces frozen stir fry vegetable mix
  • 1 tablespoon Mrs. Dash lemon pepper seasoning
  • 1 tablespoon fresh parsley
  • 1⁄2 cup low sodium vegetable juice cocktail
  • 2 tablespoons parmesan cheese

Take Out:

  • 13x9 inch baking dish
  • Heavy foil
  • Scissors
  • Measuring cups and spoons

Directions:

1.

Preheat oven to 400 degrees F.

2.

Line a 13x9 inch baking dish with heavy duty foil.

3.

Place fish on foil and top with vegetables and seasonings.

4.

Pour on juice and top with cheese.

5.

Cover and bake for 30-40 minutes until fish flakes and vegetables are tender crisp.

6.

Serve with rice.

Four Servings:

Calories: 152 | Carbohydrate: 9 grams | Fat: 1 gram | Cholesterol: 51 milligrams | Sodium: 153 milligrams | Fiber: 3 grams

Exchanges: 3 very lean meats, 2 vegetables