Fish-Vegetable Medley
A wholesome fish and vegetable medley with fresh flavors, perfect for a light dinner or healthy lunch, combining tender fish with crisp vegetables and lemon zest.
Ingredients
Instructions
- Preheat oven to 350°F.
- Arrange fish fillets in an ungreased oblong baking dish.
- Sprinkle fish with 1 teaspoon salt and pepper.
- Rinse frozen peas under cold water to separate and drain.
- Spoon peas, cucumber, celery, and onion onto the fish.
- Sprinkle with 1/2 teaspoon salt and lemon juice over the vegetables.
- Dot the dish with margarine.
- Cover with foil and bake until fish flakes easily with a fork, about 20 to 30 minutes.
- Sprinkle with paprika and garnish with lemon wedges if desired.
Tips & Substitutions
For a flavorful twist, consider adding herbs like dill or parsley to enhance the dish's freshness. If you don't have fish fillets, chicken breast could work as a substitute, though cooking time may vary. You can also use fresh peas instead of frozen for a vibrant texture. Remember to adjust the seasoning based on the type of fish you choose, similar to what you might find in other seafood recipes.
Serving Suggestions
This Fish-Vegetable Medley pairs beautifully with a side of rice or a light salad for a balanced meal. Consider serving it with lemon wedges for added brightness. For an elegant touch, serve alongside garlic bread or incorporate it into a seafood platter along with dishes like Crabmeat And Shrimp Pistolettes.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm in the oven at 350°F covered with foil to prevent drying out, or microwave in short intervals until heated through. Avoid reheating multiple times to maintain quality.
Nutrition & Diet Analysis (per serving)
Each serving of Fish-Vegetable Medley contains roughly 210 calories, with 8g protein, 11g carbohydrates, and 16g fat. It is an excellent source of vitamin C (75% of the Daily Value), and a good source of protein and dietary fiber. Note that it is relatively high in sodium, at 1701mg per serving (74% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh fish instead of frozen?
Absolutely! Fresh fish will add a wonderful flavor to the dish. Adjust the cooking time as needed, since fresh fish may cook faster than frozen. Just ensure it flakes easily when tested with a fork.
What vegetables can I substitute?
You can easily swap out the vegetables based on your preference. Bell peppers, zucchini, or asparagus work well and can add different flavors and textures. Feel free to experiment with what you have on hand.
Is there a gluten-free option for this recipe?
Yes, this recipe is naturally gluten-free as it doesn’t contain any gluten-based ingredients. Just double-check any seasonings or additional ingredients you use to ensure they are gluten-free.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).