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COVID-19 INFORMATION
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30/05/2020
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What's For Dinner Wednesday
What's For Dinner? One Pan Lemon Pepper Fish & Veggies

Cooking your whole meal in one pan makes dinner very easy to prepare. With the classic flavour of lemon pepper this fresh fish will spark second helpings.


Preparation Time:15 minutes

Cook Time:20 minutes

Serves:4

Ingredients

  • 1 lb Fresh pickerel, perch, haddock or walleye
  • 1 1/2 tsp Lemon zest
  • 1/2 tsp Pepper
  • 1/2 tsp Salt, divided
  • 1 Carrot, thinly sliced
  • 1 Small zucchini, thinly sliced
  • 2 tbsp Chopped sun-dried tomatoes in oil
  • 2 tbsp Canola oil
  • 2 tbsp White wine
  • 1 tbsp Lemon juice
  • 1 Garlic clove, rasped
  • Pinch each dried oregano and basil leaves
Directions
  1. Place fish fillets in parchment paper lined 13 x 9 inch (3 L) baking pan. Sprinkle with lemon, pepper and 1/4 tsp (1 mL) of the salt. Sprinkle with carrot, zucchini and tomatoes.
  2. In a small bowl, whisk together oil, wine, lemon juice, garlic, oregano, basil and remaining salt. Drizzle over top of vegetables.
  3. Roast in 400°F (200°C) oven for about 20 minutes or until fish flakes when tested and vegetables are lightly golden.
Nutrition information per serving:
  • Calories:194 kcal
  • Protein:23 g
  • Fat: 9 g
  • Carbohydrate: 4 g
  • Fibre: 1 g
  • Sodium:317 mg
  • Calcium:140 mg
  • Iron:2 mg

Recipe Source: Dietitians of Canada

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