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Baked Fish With Fresh Asparagus, Lemon and Herbs
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Serves 4
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 1½ pounds fish fillets (trout, sole, catfish, tilapia, red snapper, cod or turbot)
1 tablespoon extra-virgin olive oil
Salt and ground white pepper
20 medium fresh asparagus spears, tough ends snapped
¼ cup chopped mixed fresh herbs (basil, parsley, cilantro, dill, tarragon. Tarragon is stronger than the other herbs, so if you use it, don’t add more than a teaspoon to the mix.)
½ teaspoon finely grated lemon zest
1 lemon, quartered
1. Spray a large rimmed baking sheet with vegetable cooking spray. Arrange fish in a single layer on baking sheet, leaving room for asparagus. Spread 2 teaspoons of the oil over fish and sprinkle with salt and pepper.
2. Toss asparagus with remaining teaspoon oil and sprinkle with salt and pepper. Arrange asparagus in a single layer on baking sheet with fish.
3. Place on bottom rack of oven and turn oven to 400 degrees F. Bake until fish is opaque and asparagus is tender-crisp, 15 to 17 minutes. Combine herbs and lemon zest and sprinkle evenly over fish. Serve immediately with lemon wedges.
From The Perfect Recipe for Losing Weight and Eating Great by Pam Anderson (Houghton Mifflin).
| | Calories: | 190 | | Total Fat: | 5g | | Saturated Fat: | .5g | | Cholesterol: | 75mg | | Sodium: | 240mg | | Total Carbohydrate: | 5g | | Sugars: | 2g | | Dietary Fiber: | 2g | | Protein: | 32g | | Vitamin A: | 20% | Vitamin C:
| 25%
| Iron:
| 15% |
Note: When the number of servings is listed as a range, the smaller portion is analyzed. Optional ingredients are not included in the analysis. The Daily Value (DV) of a vitamin or mineral is given when it is 10 percent or more.
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