Monday, February 1, 2010

Roasted Tilapia and Veggies

We aren't total fish lovers, but tried this tonite and it was FABULOUS!

Prep Time: 15 min
Total Time: 40 min
Makes: 4 servings

1/2 lb fresh asparagus spears, cut in half (I used carrots)
2 small zucchini, halved lengthwise, cut into 1/2-inch pieces
1 red bell pepper, cut into 1/2-inch strips
1 large onion, cut into 1/2-inch wedges, separated
2 tablespoons olive oil
2 teaspoons Montreal steak seasoning
4 tilapia fillets (about 1 1/2 lb)
1 tablespoon butter or margarine, melted
1/2 teaspoon paprika (Didn't have any, still tasted great!)

1. Heat oven to 450°F. In large bowl, mix asparagus, zucchini, bell pepper, onion and oil. Sprinkle with 1 teaspoon of the steak seasoning; toss to coat. Spread vegetables in ungreased 15x10x1-inch pan. Place on lower oven rack in oven; bake 5 minutes.
2. Meanwhile, spray 13x9-inch (3-quart) glass baking dish with cooking spray. Pat tilapia fillets dry with paper towels. Brush with butter; sprinkle with remaining 1 teaspoon steak seasoning and paprika. Place in baking dish.
3. Place baking dish on middle oven rack in oven. Bake fish and vegetables 17 to 18 minutes longer or until fish flakes easily with fork and vegetables are tender. (I could have stood it to cook a bit longer, and cook out some of the excess water, it was kind of watery.)

*Any firm white fish fillets can be used. Baking time will vary depending on the thickness of the fillets.

**Nutrion Information 1 Serving: Calories 290 (Calories from Fat 110); Total Fat 12g (Saturated Fat 3 1/2g, Trans Fat 0g); Cholesterol 100mg; Sodium 520mg; Total Carbohydrate 11g (Dietary Fiber 3g, Sugars 5g); Protein 35g Percent Daily Value*: Vitamin A 40%; Vitamin C 45%; Calcium 6%; Iron 10% Exchanges: 0 Other Carbohydrate; 2 Vegetable; 4 Lean Meat; 1/2 Fat Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet

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