Whitefish with Roasted Asparagus
Recipe from
Better Homes and Gardens
Whitefish, which has more fat than some of the other white-colored fish, provides rich flavor to this low-calorie dish.
Servings:
4 servings
Prep Time:
20 mins
Total Time:
35 mins
Ingredients
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1 poundfresh or frozen skinless whitefish fillets or other white-fleshed fish fillets, about 1/2 inch thicksee savings
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1/2 cupchopped onion (1 medium)see savings
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1/2 cupchopped carrot (1 medium)see savings
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1/4 cupreduced-sodium chicken brothsee savings
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2 clovesgarlic, mincedsee savings
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1/4 teaspoonsaltsee savings
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1/4 teaspoonsmoked paprika or paprikasee savings
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1/4 teaspoonblack peppersee savings
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12 ouncesfresh asparagus spears, trimmed and bias-sliced into 1-inch pieces (1-1/2 cups)see savings
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Directions
1.
Thaw fish, if frozen. Rinse fish; pat dry. Cut fish into 4 serving-size portions; set aside. In a 2-quart rectangular baking dish stir together onion, carrot, broth, and garlic. Top with fish fillets, tucking under any thin edges. Sprinkle with salt, paprika, and pepper. Top with asparagus.
2.
Bake, covered, in a 450 degree F oven for 15 to 20 minutes or until fish flakes easily when tested with a fork. Serve fish with vegetables. Makes 4 servings.
Nutrition information
Per serving: Calories 176, Total Fat 6 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Polyunsaturated Fat 2 g, Cholesterol 65 mg, Sodium 249 mg, Carbohydrate 6 g, Total Sugar 3 g, Fiber 2 g, Protein 23 g. Daily Values: Vitamin C 13%, Calcium 5%, Iron 6%. Exchanges: Vegetable 1, Medium-Fat Meat 3.
Percent Daily Values are based on a 2,000 calorie diet
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