Roasted Fish and Veggies

Steph Wagner

January 16, 2015

Roasted Fish and Veggies

 

Roasted Fish and Veggies. Easy weeknight meal that's low-carb and weight loss surgery friendly!

It’s not often that I crave fish.

In fact, when I have fish on my dinner menu…there are times I put that meal off until later in the week. I’m just not as excited about it.

When I was all out of food and wasn’t going to the grocery until the next day, it was time I finally made the fish I had planned on. Naturally, I loved it and ate the leftovers for lunch the next day.

This meal is wonderful for a weight-loss surgery diet plan. Protein and omega-3 benefits in the fish plus the delicious textures and flavors of the vegetables. Take small bites and eat slowly if you’ve had Gastric Sleeve, Bypass or Band surgery. Okay…just in general we all need to slow down :)

Roasted Fish and Veggies. Easy weeknight meal that's low-carb and weight loss surgery friendly!

Roasted Fish and Veggies

Course: Main Dish
Cuisine: American, Oven Baked
Servings: 4 servings
Calories: 236kcal
Author: Steph Wagner
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Ingredients

  • 1 lb flounder, thawed if frozen
  • 1/2 cup low-fat grated parmesan cheese
  • 1/4 tsp each salt and pepper
  • 1 large yellow bell pepper, cut into strips
  • 1 cup cherry tomatoes
  • 1/4 cup chopped hazelnuts

Instructions

  • Preheat oven to 400F.
  • Place flounder on a baking sheet and coat all sides with grated parmesan cheese. Sprinkle with salt and pepper. Add chopped hazelnuts to the top of each fillet.
  • Add yellow pepper and cherry tomatoes to the pan, surrounding the fish. Roast for 18-20 minutes or until fish is flakey and veggies are roasted.
  • Serve immediately.

Nutrition

Serving: 3oz | Calories: 236kcal | Carbohydrates: 7g | Protein: 23g | Fat: 14g | Saturated Fat: 3g | Trans Fat: 1g | Cholesterol: 62mg | Sodium: 677mg | Potassium: 428mg | Fiber: 1g | Sugar: 1g | Vitamin A: 390IU | Vitamin C: 94mg | Calcium: 180mg | Iron: 1mg
Nutrition Facts
Roasted Fish and Veggies
Amount Per Serving (3 oz)
Calories 236 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 3g19%
Trans Fat 1g
Cholesterol 62mg21%
Sodium 677mg29%
Potassium 428mg12%
Carbohydrates 7g2%
Fiber 1g4%
Sugar 1g1%
Protein 23g46%
Vitamin A 390IU8%
Vitamin C 94mg114%
Calcium 180mg18%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

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